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

jumpmaster@ctgdevelopment.net