Basic Long Jump

amp Triple Jump

Cameron T Gary bull USA Track amp Field - Level II Coach

bull Jumps bull Sprints Hurdles amp Relays

bull USA Weightlifting bull Level 1 Performance Coach

1

History (Courtesy of the IAAF)

The long jump has been part of Athletics competitions since ancient times It was part of the Games of 708 BC Jumpers ran up holding a small weight in each hand for a greater

impetus 1860 - Modern event regulated in EnglandUSA 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 ldquostriderdquo or ldquotuckrdquo method Still acceptable for beginners Not as efficient for higher level performers

2

More Long Jump History(Cont)

1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-

yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today

1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic

long jump competition

3

LONG JUMP Current Records

(Men amp Women) World

895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991

752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988

High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009

678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976

4

Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board

DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump

5

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

History (Courtesy of the IAAF)

The long jump has been part of Athletics competitions since ancient times It was part of the Games of 708 BC Jumpers ran up holding a small weight in each hand for a greater

impetus 1860 - Modern event regulated in EnglandUSA 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 ldquostriderdquo or ldquotuckrdquo method Still acceptable for beginners Not as efficient for higher level performers

2

More Long Jump History(Cont)

1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-

yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today

1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic

long jump competition

3

LONG JUMP Current Records

(Men amp Women) World

895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991

752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988

High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009

678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976

4

Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board

DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump

5

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

More Long Jump History(Cont)

1922 - 1927 Americans William DeHart Hubbard (co-holder of the world 100-

yard dash record of 96) and Robert LeGendre introduced the hitch kickldquo ldquoHitch-Kickrdquo is a running motion of the legs in mid-air Variations of this and the ldquohangrdquo technique remain the norm today

1895 - First womenrsquos long jump contests in USA 1928 - First IAAF womens world record 1948 ndash London England First womenrsquos Olympic

long jump competition

3

LONG JUMP Current Records

(Men amp Women) World

895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991

752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988

High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009

678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976

4

Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board

DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump

5

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

LONG JUMP Current Records

(Men amp Women) World

895m (29rsquo-45rdquo) - Michael Powell (USA) Tokyo Japan - 1991

752m (24rsquo-825rdquo) - Galina Chistyakova (USSR) St Petersburg Russia - 1988

High School 818m (26rsquo-10rdquo) - Marquis Goodwin (Rowlett TX) Eugene Oregon - 2009

678m (22rsquo-3rdquo) - Kathy McMillan (Hoke County Raeford NC) Westwood California - 1976

4

Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board

DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump

5

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Key Points One explosive movement Maximum controlled approach speed One must run TALL One must run FAST One must ATTACK the board ACTIVE foot strikes Progressively LONGER strides ndash until the last stride PROGRESSIVE AGGRESSION through the board

DONrsquoT over-emphasize jumping up Alters long jump take-off mechanics The goal is to jump OUT This is not the high jump This IS the long jump

5

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

LJTJ Contrastshellip Long Jump vs Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a drastic penultimate-to-ultimate step change

Take-off angle in the Long Jump is steeper Triple jumpers must maintain speed over three phases Long jumpers only have to apply speedpower over one

Few elite triple jumpers also long jump However - high school realities includehellip Team dynamics Point scoring Etc

6

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Project the Center of Mass (COM) As far outward as possible ndash 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 ndash 25 degrees ndash as COM starts from above the ground Horizontal velocity is the main contributor to total distance

COM Projection Why Speed is so Important

7

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

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 nothellip

8

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Basic Skills Full foot plant THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

NOT a ldquodeadrdquo or ldquolazyrdquo foot Emphasize middle of the foot striking the board Activates large muscles of the upper leg and hip Athlete perception of delivering a blow to the Board NOT heel first NOT toe first ldquoPawingrdquo 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 ldquoSquish a bugrdquo ldquoBreak a boardrdquo

9

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

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

Coachingtraining focus 1 StrengthPower Development 2 Speed Development 3 In-Air mechanics and landing

10

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Approach Running Key aspects of the approach Speed ndash determines the potential jump distance Consistency ndash especially in first few strides Consistent approach runs lead to consistent jumps

Accuracy ndash minimizes doubtfouling Jumpers should be confident of hitting the board

Advice to beginners ndash KISS Avoid the ldquoVoodoo Dancerdquo 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 runtakeoff The primary focus should be on the approach run

11

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Constructing the Approach Run Begin on the track ndash 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 ldquobuild-uprdquo sprints from a set position Must start off the same every time Easier to start on the dominant jump leg (even number of steps) Accelerate for 40 ndash 50 meters

Count ldquoBeatsrdquo - every two steps (jump leg only) Determine where the third beat strikes consistently ndash 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 ndash not a place

Start w a short run extend as speedstrength improves Beginners should start with six beats then move to eight (or more) Advanced jumpers use nine to 12 beats

12

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

APPROACH RUNNING (Cont)

Example - Novice Approach Run Counting Methods ldquoBeatsrdquo (every two steps) Every foot strike

13

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

APPROACH RUNNING (Cont)

Example - IntermediateAdvanced

14

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Plant amp Take-off You have to get down to get up Hips drop - next-to-last stride Count (ex 8-beat) is ldquoseven-and-EIGHTrdquo Step pattern is ldquoshort-long-shortrdquo or ldquoflat-roll-flatrdquo 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 ndash long strides = long jumps Foot plant is in front of COM

FULLY punch elbows front and back ldquoTelephone ndash Pagerrdquo position

KneeThigh punches up in reaction to a strong downward stomp Avoid ldquopullingrdquo leg up IRRESPECTIVE of subsequent flight stylehellip Position is always the same

15

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Hinged-Moment Rotation All parts move at same rate ndash until take-off The take-off leg is the compressed spring This is what causes the impulse or rdquojumprdquo

Rotation around COM(a controlled ldquotriprdquo) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

16

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

LONG JUMPFlight Examples

SailStride Jump Generally used by beginning jumpers However good jumps can be made with it

Hang Athlete ldquohangsrdquo as if suspended from a bar Lengthens the body slows rotation

Hitch-Kick ldquoRunningrdquo in the air The arms and legs move quickly ArmsLegs counteract rotation

17

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

Examples of LJ Drill Progressions

Hitch-Kick Progression 1 Progression 2 Progression 3 Progression 4 Progression 5

Group Exercise

18

BREAK

10 minutes only please

19

INTRODUCTION TO THE TRIPLE JUMP

Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)

High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge

LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)

20

History of the Menrsquos Triple Jump World Record

1995 Edwards ENG

1985 Banks USA

1975 Oliveira BRA

1972 Saneyev USSR

1960 Schmidt POL

1952 Silva BRA

1936 Tajima JPN

1932 Nambu JPN

1933 Oda JPN

1911 Ahearn USA

1896 Connolly USA

0 475 95 1425 1921

Description of the TRIPLE JUMP

Hop Take off and land on same leg

Step Jump from one leg to the other leg

Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit

Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)

22

INTRODUCTION TO THE TRIPLE JUMP

(Cont)

Think of the Triple Jump in Two Parts Approach to the Hop-Step transition

ldquoRun in the airrdquo - low trajectory Speed is the key

Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)

Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow

23

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

INTRODUCTION TO THE TRIPLE JUMP

Current Records World 1829 (60-025) - Jonathan Edwards (Great Britain) Goumlteborg Sweden 1995 1550 (50-1025) - Inessa Kravets (Ukraine) Goumlteborg Sweden (1995)

High School 1672 (54-1025) - Kenny Hall (Tara HS Baton Rouge

LA) Eugene Oregon (2004) 1371 (44-1175) - Brittany Daniels (West Tracy CA) College Station Texas (2004)

20

History of the Menrsquos Triple Jump World Record

1995 Edwards ENG

1985 Banks USA

1975 Oliveira BRA

1972 Saneyev USSR

1960 Schmidt POL

1952 Silva BRA

1936 Tajima JPN

1932 Nambu JPN

1933 Oda JPN

1911 Ahearn USA

1896 Connolly USA

0 475 95 1425 1921

Description of the TRIPLE JUMP

Hop Take off and land on same leg

Step Jump from one leg to the other leg

Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit

Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)

22

INTRODUCTION TO THE TRIPLE JUMP

(Cont)

Think of the Triple Jump in Two Parts Approach to the Hop-Step transition

ldquoRun in the airrdquo - low trajectory Speed is the key

Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)

Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow

23

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

History of the Menrsquos Triple Jump World Record

1995 Edwards ENG

1985 Banks USA

1975 Oliveira BRA

1972 Saneyev USSR

1960 Schmidt POL

1952 Silva BRA

1936 Tajima JPN

1932 Nambu JPN

1933 Oda JPN

1911 Ahearn USA

1896 Connolly USA

0 475 95 1425 1921

Description of the TRIPLE JUMP

Hop Take off and land on same leg

Step Jump from one leg to the other leg

Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit

Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)

22

INTRODUCTION TO THE TRIPLE JUMP

(Cont)

Think of the Triple Jump in Two Parts Approach to the Hop-Step transition

ldquoRun in the airrdquo - low trajectory Speed is the key

Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)

Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow

23

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

Description of the TRIPLE JUMP

Hop Take off and land on same leg

Step Jump from one leg to the other leg

Jump Jump from one (the ldquosteprdquo) leg and land on two feet in the pit

Arm Actions Single-Arm (more speedbalance) Double-Arm (more strengthpower)

22

INTRODUCTION TO THE TRIPLE JUMP

(Cont)

Think of the Triple Jump in Two Parts Approach to the Hop-Step transition

ldquoRun in the airrdquo - low trajectory Speed is the key

Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)

Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow

23

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

INTRODUCTION TO THE TRIPLE JUMP

(Cont)

Think of the Triple Jump in Two Parts Approach to the Hop-Step transition

ldquoRun in the airrdquo - low trajectory Speed is the key

Step-Jump Maintain as much speed as possible Lengthen the body in flight (jump phase)

Foot Strike - Always Important Dorsi-Flex the foot (FULL foot landing) ldquoActiverdquo foot strike ndash Deliver a downward blow

23

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

TRIPLE JUMP RATIOS

What are they 353035

Dominant leg ndash JUMP phase

Why are they necessary BalanceProportion Timing Distribution of Effort

24

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

VIDEO ANALYSIS of

Jonathan Edwards Noteworthy Points Approach run speed Hop trajectory ldquoFreerdquo leg swing of the hop Foot strike transitions FootLeg positions on all ground contacts Maintenance of speed on ALL phases Arm swing Landing position

Video Example

25

Horizontal Jump Landings Heels out toes up Hands stay outside of the hips Variations Slide in Buttocks in Hole Pop-Out ndash sort ofhellip

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 ndash regardless of

the number of sit-ups one does

26

Can jumpers really run faster than sprinters in the approach

Edwards v Conley (1993 and 1995 World Championships)

ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is

the speed over the last five meters that tells the tale

27

JUMP WORKOUTS amp VIDEO REVIEW

Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury

Take care of your feet Use REST as a training tool

28

Thank you for your attention

Questions Comments

Jokes

If nothellip then it is break time

29

Cameron T Gary

wwwctgdevelopmentnet 619-895-4699

jumpmasterctgdevelopmentnet

30

Can jumpers really run faster than sprinters in the approach

Edwards v Conley (1993 and 1995 World Championships)

ldquoBiomechanical Teamrsquos Information Bulletinsrdquo Conley is the faster sprinter but as one can see ndash it is

the speed over the last five meters that tells the tale

27

JUMP WORKOUTS amp VIDEO REVIEW

Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury

Take care of your feet Use REST as a training tool

28

Thank you for your attention

Questions Comments

Jokes

If nothellip then it is break time

29

Cameron T Gary

wwwctgdevelopmentnet 619-895-4699

jumpmasterctgdevelopmentnet

30

JUMP WORKOUTS amp VIDEO REVIEW

Jumping is SprintingSprinting is Jumping Train the Energy System (CPATP) Get StronghellipWeights are our friend Consider the Olympic lifts Develops applied strength wo added bulk Focus on applied power = strength vs time Reserve bodybuilding lifts for Correcting isolated deficiencies Recovering from injury

Take care of your feet Use REST as a training tool

28

Thank you for your attention

Questions Comments

Jokes

If nothellip then it is break time

29

Cameron T Gary

wwwctgdevelopmentnet 619-895-4699

jumpmasterctgdevelopmentnet

30

Thank you for your attention

Questions Comments

Jokes

If nothellip then it is break time

29

Cameron T Gary

wwwctgdevelopmentnet 619-895-4699

jumpmasterctgdevelopmentnet

30

Cameron T Gary

wwwctgdevelopmentnet 619-895-4699

jumpmasterctgdevelopmentnet

30