Transcript Long Jump - Complete Track and Field

Key Concepts in the Long
Jump
Ron Grigg
Jacksonville University
[email protected]
Topics
1. APPROACH
2. PREPARATION FOR TAKE OFF &
TAKEOFF
3. FLIGHT & LANDING
4. Teaching Progressions
The Approach
CONSISTENT & ACCURATE
DEVELOP VELOCITY
PROPER POSITION FOR TAKE OFF
The Approach
GENERAL CONSIDERATIONS
Posture
Large Amplitudes of Movement
Vertical component to the run
The Start
SIMPLE
FLEX TO EXTEND
Drive
DISPLACEMENT vs. FREQUENCY
PUSHING not SPRINTING
PROGRESSION OF BODY ANGLES
Continuation
CONTINUED ACCELERATION
UPRIGHT POSTURE
PROPER RUNNING MECHANICS
SEE THE BOARD EARLY
Transition for Takeoff
LAST 4 STEPS
NO CHANGES IN ANTICIPATION OF
JUMP
amplitude
posture
SEE THE BOARD PERIPHERALLY
Penultimate Step
LOCATED UNDER BODY
FLAT ROLLING CONTACT PATTERN
SLIGHT FLEXION OF LEG
LOWER FOREWARD
Takeoff
LOCATED UNDER BODY
FLAT ROLLING CONTACT PATTERN
POWERFUL SWING OF FREE LEG/ARM
BODY WELL BEYOND BOARD WHEN
FOOT BREAKS CONTACT
Teaching Progressions
SKIPS FOR HEIGHT & DISTANCE
RRPT- run, run, penultimate, take off
HURDLE GALLOPS
Flight
MAINTAIN POSTURE
*****FREE LEG EXTENDS AND FALLS
TO SLOW ROTATION*****
HANG or HITCH?
Stride Method
Hang Method
Hitch Method
Landing
HEAD AND CHEST REMAIN UP
BOTH ARMS OVER HEAD, SWEEP
DOWN
ABSORPTION
Teaching Progressions
SLJ- stick landing
SLJ-stick, pause, squat
SLJ, stick, pause, squat, rollback and kick
ALL with no pauses
Put It All Together
PARTS
Top Speed Running Mechanics/Posture
Acceleration Mechanics/Concepts
Foot Contact Patterns for Penultimate/T.O.
Swinging Segment Usage for T.O./Flight
Landing Concepts
Full Approach Runs without Jumps
(mini T.O.s)
Put It All Together
WHOLE
Short Run Jumps with Landings
4 steps
6 steps
8 steps…..
12 steps… etc.