Transcript Long Jump - Wyoming Coaches Association

By
Seth Mischke
Head Track and Field Coach
Black Hills State University
LONG JUMP
APPROACH/SET UP
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Consistency can be helped by good sprint mechanics
Strong cycling action, hitting ground tall and rigid, in
front of body and attacking with leg action
Consistent push out effort (check mark/s?)
Counting, breaking approach up into parts (4-2-2, 4-3,
3-3-2)
Stay away from getting too fast too early, it only leads to
slowing down and increases chances of a foul
Smooth, fluid, and strong looking approach is what we
are looking for
APPROACH/SET-UP CONTINUED
When nearing the board, maintain ability to
sprint throughout
 Typical point of deceleration
 Being able to adjust step while maintaining
horizontal velocity is a key component, often
times more a natural ability, but it can be a
learned skill (newspaper drill, short approach
jumps making sure each step is faster than the
previous one)
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LIFT OFF
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Know the jumper (super ball or skipping rock)
Take-off leg is a spring not a board
Rolling foot strikes with penultimate and take-off (jumping off the
second part of the foot)
Take-off leg and drive knee should be heading in the opposite
direction as aggressively as possible
Focus on taking speed out into the pit (easy to hound height off the
board, not always going to produce biggest efforts)
Bullets – pure and simple…….accelerate off the board horizontally
into the pit
Skipping a rock – same concept, but add a hint of vertical impulse
Un-loading the spring – normal jumping effort, but still focus on
carrying speed into the pit over height
FLIGHT PHASE
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Basically comes down to a true “hang” style or some form of
a “hitch-kick/hang” style option
No real winner or loser here, must find what works best for
the athlete and have them technically sound in that style
Regardless of style chosen the flight phase should be a
patient, fluid, vertically stretched motion which allows the
athlete to ride the jump out as far as possible
Keep the head level to slightly elevated as long as possible
allowing the legs to get into an attacking extension position
Stay away from reaching towards the feet early with the
hands and upper torso (typically pushes feet down early),
bring knees/legs up and push them out
VIDEOS
EXTENSION/LANDING
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A good finish to the jump is virtually impossible without coming into
this phase in the proper position(over-rotation, reaching early with
hands and torso for the feet, etc…..)
Inches are lost or gained here, and work in this phase can have a
huge impact on the final result
Angle of decent, horizontal speed of jumper, and aggressiveness
through the landing have their role
As the jumper flows into this position, they are lifting and pushing
their legs out in front of their body reaching with the heels
Heels make contact first and simultaneously begin a pulling effort
down and back, bringing the backside of the jumper forward to the
left or right of the heels, but hopefully in the end, at the same mark
in the sand
DRILLS AND STUFF
Roll walking, Roll skipping, Roll jumping
 L-L, R-R, Together (left footed jumper)
 Springboard, boxes for take-off, flight phase,
and landing
 Bungee’s for landings
 Seated landing drill
 Reach drill
 Hitch drill
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QUESTIONS?