Transcript No Slide Title

The
Long Jump
Coach
Cameron T. Gary
USATF Level 2 – Jumps
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 his run-up holding a small weight in each
hand which gave greater impetus
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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 were not used.
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Until the 1920s, technique was rudimentary
◦ Most jumped by drawing up and tucking the legs under the
body immediately after take-off, then extended them again for
landing.
◦ This is currently known as the “stride” or “tuck” method
 Is still acceptable for beginners
More Long Jump History
(Cont.)

Between 1922 and 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“ - a running motion of the legs in mid-air.
◦ Variations of this, and the more simple 'hang' technique,
remain the norm today.
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1895 - The first women's long jump contests
took place in the USA
1928 - First IAAF women's world record
1948 – First women’s Olympic long jump
competition – London, England
LONG JUMP
Current Records
(Men & women)

World
 8.95 (29-4.5); Michael Powell (USA); Tokyo,
Japan (1991)
 7.52 (24-8.25); Galina Chistyakova (Soviet
Union); St. Petersburg, Russia (1988)
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High School
 8.18 (26-10); Marquis Goodwin (Rowlett, Texas);
Eugene, Oregon (2009)
 6.78 (22-3); Kathy McMillan (Hoke County,
Raeford, North Carolina); Westwood, California
(1976)
Key Points
One explosive movement
 Uses maximum controlled approach speed
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 One must run TALL!
 One must run FAST!
 One must ATTACK the board with
 ACTIVE foot strikes
 PROGRESSIVE AGGRESSION
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DON’T over-emphasize jumping up!
◦ Alters long jump mechanics
◦ The goal is to jump OUT
 That is why it is called the long jump
More Key Points…
 Long
Jump vs. Triple Jump
 VERY different take-offs
 LJ prep movements are greater than triple jump
 Dramatic penultimate-to-ultimate stride change
 Take-off angle in the Long Jump is steeper
 Few elite triple jumpers also long jump
 However; the 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
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NOT heel first
NOT toe first
“Pawing” may encourage dropping the toe (BE CAREFUL!)
Dorsi-flexion enables pre-recruitment of muscles
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
COM Projection
Why Speed is Important

Projects the Center of Mass (COM)
 As far as possible - from the board, into the pit
 Flight path is determined at take-off
 Constant battle vs. forward rotation

What is the optimal take-off angle?
 18 – 22 degrees – as COM starts from above the ground
 Horizontal velocity is main contributor to distance
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”
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Rotation around axis (a controlled “trip”)
 Rotation is faster than prior horizontal velocity
 In-air movement is designed to control this
Approach Running
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Key aspects of the approach
◦ Speed – determines potential distance
◦ Consistency – especially in first few strides
 Consistent approach running leads to consistent jumps
◦ Accuracy – minimize doubt/fouling
 Jumper should be confident of hitting the board
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Advice to beginners – K.I.S.S.
◦ Avoid the “Voodoo Dance”
◦ Use a checkmark for accuracy
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In-Air 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
Constructing the Approach Run
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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
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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
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Count “Beats” - every two steps (jump leg only)
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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
9-10 Beat
Believe it or not…
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It is possible to run even
faster than sprinters at the
end of the approach
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Almost ALL jump distance is
determined at take-off
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The last few strides of the
approach determine take-off
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In-Air movements only obtain
optimal landing positions
 Majority of training should focus
on how to transfer the run into
the jump
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 slightly in front of COM
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FULLY punch elbows front and back
◦ “Telephone – Pager” position
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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 JUMP
Flight 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
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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
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◦ Slide in
◦ Buttocks in Hole
◦ Pop-Out – sort of…
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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!
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◦ 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

Cameron T. Gary
USATF Level 2 - Jumps
www.ctgdevelopment.net
619-895-4699
[email protected]