The Long Jump
Cameron T. GaryUSATF Certified - Level 2 Coach• Jumps• Sprints, Hurdles & Relays
History(Courtesy of the IAAF)
The long jump has been part of all Athletics competitions since ancient times ◦ In the Games of 708 BC it was part of the pentathlon
◦ The jumper took a run-up holding a small weight in each hand which gave greater impetus
1860 - Modern event regulated in England/USA◦ The take-off had to be made from a 20cm (8-inch) wide board
into a sand pit
Hand weights are not used.
Until the 1920s, technique was rudimentary ◦ Most jumped by drawing up and tucking the legs under the
body after take-off, then extended them again for landing.
◦ This is currently known as the “stride” or “tuck” method
Is still acceptable for beginners
Is not as efficient for higher level performers
More Long Jump History(Cont.)
1922 - 1927◦ Americans William De Hart Hubbard (co-holder of the world
100-yard dash record of 9.6) and Robert LeGendre introduced the "hitch kick“
“Hitch-Kick” is a running motion of the legs in mid-air
Variations of this, and simple “hang” technique, remain the norm today
1895 - The first women's long jump contests took place in the USA
1928 - First IAAF women's world record
1948 – London, England; First women’s Olympic long jump competition
LONG JUMP Current Records
(Men & women)
World 8.95m (29’-4.5”); Michael Powell (USA); Tokyo, Japan - 1991
7.52m (24’-8.25”); Galina Chistyakova (Soviet Union); St. Petersburg, Russia - 1988
High School 8.18m (26’-10”); Marquis Goodwin (Rowlett, Texas); Eugene, Oregon - 2009
6.78m (22’-3”); Kathy McMillan (HokeCounty, Raeford, North Carolina); Westwood, California - 1976
Key Points One explosive movement Maximum controlled approach speed One must run TALL! One must run FAST! One must ATTACK the board with ACTIVE foot strikes
LONG strides – until the last stride
PROGRESSIVE AGGRESSION through the board
DON’T over-emphasize jumping up!◦ Alters long jump mechanics◦ The goal is to jump OUT This is not the high jump
This IS the long jump
More Key Points…
Long Jump vs. Triple JumpVERY different take-offs LJ prep movements are greater than triple jump LJ uses a dramatic penultimate-to-ultimate stride change
Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases
Long jumpers only have to apply speed/power over one
Few elite triple jumpers also long jump However; there are high school realities of… Team dynamics
Point scoring
Etc.
Basic Skills Full foot plant
◦ THE most basic skill a jumper must learn
Same for the Long Jump and Triple Jump
◦ NOT a “dead” or “lazy” foot
Emphasize middle of the foot striking the board◦ Activates 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!)
Dorsi-flexion of the foot ◦ Facilitates pre-recruitment of the lower leg muscles
◦ Activates an eccentric stretch-shortening response at the foot plant
Useful cues:◦ “Squish a bug”
◦ “Break a board”
Sprinting The key to good jumping
Jumpers must be effective SPRINTERS◦ Few sprinters can long jump well
◦ But ALL good jumpers can sprint
80% of distance is a result of GROUND force◦ Sprinting to build up speed
◦ Last three strides of approach
◦ Actual jumping take-off
Coaching/training focus: 1. Strength/Power Development
2. Speed Development
3. In-Air mechanics and landing
Project the Center of Mass (COM)
As far outward as possible – away from the board, into the pit
Flight path is determined at take-off
Constant battle vs. forward rotation
The optimal take-off angle?
18 – 22 degrees – as COM starts from above the ground
Horizontal velocity is the main contributor to total distance
COM Projection Why Speed is so Important
Hinged-Moment Rotation All parts move at same rate – until take-off
◦ The take-off leg is the compressed spring
◦ This is what causes the impulse or ”jump”
Rotation around axis (a controlled “trip”) Rotation is faster than prior horizontal velocity
In-air movement is designed to control this
Approach Running
Key aspects of the approach◦ Speed – determines the potential jump distance
◦ Consistency – especially in first few strides
Consistent strides lead to consistent jumps
◦ Accuracy – minimizes doubt/fouling
Jumpers should be confident of hitting the board
Advice to beginners – K.I.S.S.◦ Avoid the “Voodoo Dance”
◦ Use a checkmark for accuracy
In-Air gymnastic movements are secondary◦ They are the result of what happens on the ground
◦ They maximize what is established via the run/takeoff
◦ The primary focus should be on the approach run
Constructing the Approach Run Begin on the track – away from the runway
◦ Mark off 50 meters on one lane line
◦ Right-foot jumpers to the left of the line, left-footers to the right
Perform “build-up” sprints from a set position◦ It has to start off the same every time
◦ Easier to start on the dominant jump leg (even number of strides)
◦ Accelerate for 40 – 50 meters
Count “Beats” - every two steps (jump leg only)◦ Determine where the third beat strikes consistently – mark it
◦ Count subsequent beats to the full run distance
◦ Take measurements and transfer the marks to the runway
◦ The jumper should focus on running to a count – not a place
Start w/ short run; extend as speed/strength improves◦ Beginners should start with six beats, then move to eight
◦ Advanced jumpers use nine to 12 beats
◦ Examples:
6-7 Beat 8-9 Beat 10-11 Beat
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 positions
Majority of training should focus
on how to transfer sprint speed
into the jump
Believe it or not…
Plant & Take-off
You have to get down to get up
◦ Hips drop - next-to-last stride
Count (ex. 8-beat) is: “seven-and-EIGHT”
Step pattern is: “short-long-short”, or “flat-roll-flat”
Hips at low point over take-off board
◦ Take-off leg pre-recruitment
Muscles pre-stretched (tightened)
Last stride is shorter and faster
◦ Not too short – long strides = long jumps
◦ Foot plant is in front of COM
FULLY punch elbows front and back
◦ “Telephone – Pager” position
Knee punches up in reaction to a strong downward stomp
◦ Avoid “pulling” leg up
◦ IRRESPECTIVE of subsequent flight style
Position is always the same!
LONG JUMPFlight Examples
Sail/Stride Jump Generally used by beginning jumpers
However, good jumps can be made with it
Hang Athlete “hangs” as if suspended from a bar
Lengthens the body, slows rotation
Hitch-Kick “Running” in the air
The arms and legs move quickly
Arms/Legs counteract rotation
Horizontal Jump Landings Heels out, toes up
Hands stay outside of the hips
Variations◦ 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!
JUMP WORKOUTS & VIDEO REVIEW
Jumping is Sprinting/Sprinting is Jumping
Train 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 Certified - Level 2 Coach
JumpsSprints, Hurdles & Relays
www.ctgdevelopment.net
619-895-4699