LA84 Basic/Intermediate Horizontal Jumps Clinic The Long Jump

LA84 Basic/Intermediate

Horizontal Jumps ClinicThe Long Jump

February 6, 2010 Murrieta Mesa High School

Cameron GaryUSATF Level 2 – Jumps

LONG JUMP Records

Current Records◦World

◦8.95 (29-4.5); Michael Powell (USA); Tokyo, Japan (1991)◦7.52 (24-8.25); Galina Chistyakova (Soviet Union); St.

Petersburg, Russia (1988)

◦High School ◦8.18 (26-10); Marquis Goodwin (Rowlett, Texas); Eugene,

Oregon (2009)◦6.78 (22-3); Kathy McMillan (Hoke County, Raeford,

North Carolina); Westwood, California (1976)

Project Center of Mass (COM) As far as one can, from the board, into the pit

Path is determined at take-off Constant battle vs. forward rotation

Optimal take-off angles – why?18 – 22 degrees – horizontal velocity is main contributor to distance

COM starts from above the ground

Long Jump Objective

Long Jump Key PointsOne explosive movementMaximum controlled approach speedDON’T over-emphasize jumping up

◦ Alters LONG jump mechanics◦ Project COM OUT

Long Jump vs. Triple JumpVERY different take-offs

LJ Prep movements greater than triple jumpDramatic penultimate-to-ultimate stride change

Few world-class triple jumpers also long jumpHowever; we recognize the reality of high school

team dynamics, point scoring, etc.

Basic SkillsFull foot – the most basic skill a jumper must learn

◦ The same for the Long Jump and Triple Jump◦ NOT a “dead” foot

Dorsi-flexion enables pre-recruitment of musclesEmphasize the middle of the foot striking the

ground◦ Activate the large muscles of the upper leg and hip◦ Deliver a Blow to the Board

NOT heel first NOT toe first

◦ “Pawing” may encourage dropping the toe (BE CAREFUL!)

Useful verbal cues:◦ Squish a bug◦ Break a board

Approach Running80% of distance is a result of GROUND force

◦ 80% of coaching should focus on force application Strength Development Explosive Power

◦ In-Air movements are secondaryKey aspects of the approach

◦ Speed – determines potential distance◦ Consistency – especially in first few strides◦ Accuracy – minimize doubt/fouling

Young athletes – K.I.S.S.◦ Avoid the “Voodoo Dance”◦ Use a checkmark◦ Start w/ short run > extend as speed improves

6-7 Beat 8-9 Beat 10-11 Beat

Take-off You have to get down to get up

◦ Hips drop - next-to-last stride Incomplete extension of non-jumping leg - “L-Step” Hips at low point over take-off board

◦ Take-off leg pre-recruitment Dynamic Tension/Dorsi-Flexion

Last stride is shorter and faster◦ Not too short – long strides = long jumps◦ Slightly in front of COM

FULLY punch elbows front and back◦ “Telephone – Pager”

Knees punch up in reaction to a strong stomp◦ Action-Reaction◦ Avoid “pulling” leg up ◦ IRRESPECTIVE of subsequent flight style

Hinged-Moment RotationTAKE-OFF - How does it happen?All parts move at same rate – until take-off

◦ Stored energy Rebounds (compressed “spring”) Rotates (around axis – controlled “trip”)

LONG JUMPFlight Examples

Sail/Stride JumpGenerally used by beginning jumpersHowever, good jumps can be made with it

HangAthlete “hangs” as if suspended from a pull-up

barLengthens the body, slows rotation

Hitch-Kick“Running” in the airThe arms and legs move quicklyArms/Legs counteract rotation

Horizontal Jump LandingsHeels out, toes upHands stay outside of the hipsVariations

◦Slide in◦Buttocks in Hole◦Pop-Out – sort of…

NEVER reach forward on the landing! ◦It does not combat forward rotation

It actually makes it faster◦One will NOT be able to hold the feet up – regardless

of the number of sit-ups one does!

It is possible to run even faster than sprinters at the end of the approach

Almost ALL jump distance is determined at take-off

The last few strides of the approach determine take-off

In-Air movements only obtain optimal landing positionsMajority of training should focus

on how to transfer the run into the jump

Believe it or not…

JUMP WORKOUTS & VIDEO REVIEW

Jumping is Sprinting/Sprinting is JumpingTrain the Energy System (CP/ATP)Get Strong…Weights are our friend!

◦Consider the Olympic lifts Develops applied strength w/o added bulk

◦Reserve bodybuilding lifts for: Correcting isolated deficiencies Recovering from injury

Take care of your feet!!!Use REST as a training tool

Thank you for your attention!!

Questions?Comments?

Jokes?

If not… then it is break time!

Cameron T. GaryUSATF Level 2 - Jumps

www.ctgdevelopment.net

619-895-4699

[email protected]