The Long Jump Sue Humphrey

USA Track & Field

Who Is My Jumper?The primary characteristics required

for success in the jumping events are:

– Speed– Power– Jumping ability

What Makes The Jump?

Horizontal and vertical velocities are the two components

that combine to form takeoff angles in the jump

Keep In Mind…An increase in vertical velocity normally will result in a decrease

in the horizontal velocity

Horizontal velocity is developed in the approach

The takeoff should produce vertical velocity, creating a greater projection in flight

Vertical velocity is achieved by a slight lowering of the center of mass.

This is done through the last 2-3 steps.

The jumper’s momentum MUST be maintained during this

settling/lowering!

Goals of the Approach:

– To achieve desired velocity.– To achieve accuracy in the takeoff

location– To achieve good body positions for

takeoff

Is The Jumper A Sprinter?• The jumper must be proficient in the

skills of sprinting, as the approach looks like a basic sprint.

• It is a progression from acceleration mechanics to maximal velocity mechanics.

Equipment NeededSprint Shoes

Specialized LJ Shoes

The ApproachThe Starting Position

Which one should I use?Does it matter?

Consistency is the key!!

• Posture Used In Run

• Length Of Run – Number of Steps Used10-16 strides guide

Phases Of The Run

1st 3 stepsCoach’s Mark Option

Middle PhaseDrive Phase

Transition Phase

4 Phases of the Approach Each should blend seamlessly into the next

1. Start: Simpler starts are more consistent!

2. Drive Phase: Characterized by low frequency and large forward movement.

3. Continuation (Middle) Phase: Characterized by continued progression to maximal velocity mechanics

4. Transition Phase: Characteristics should be similar to those of a good continuation phase.

Prepare for take-off

Take Off Keys– Conserving good posture is a key

concern throughout preparation and takeoff. Proper sprinting technique is vital!

– Large ranges of motion in the hips and relaxation should be continued to insure an effective takeoff.

Keys Continued– Conserving horizontal velocity is

vital. No slowing should occur in the final steps.

– Foot contact should be made under the body’s center of mass.

Prepare for TakeOff• The last 2-3 steps should exhibit:

– Dorsiflexed ankle– Rolling action of the foot upon

contact– The body should move in front of

the foot while it is in contact with the ground

Penultimate StepThe penultimate step is the second to last

step and it helps set up takeoff

*Contact made under the hips*Lowering of the body*Movement of the body over the penultimate step

Take Off– The takeoff step should be grounded

under or only slightly in front of the body’s center of mass

– There should be a very slight give in the joints of the takeoff leg in order to set up a stretch reflex

Takeoff leg should extend completely during takeoff.

The jumper’s body should continue to move forward for an instant after the takeoff foot hits.

The free leg and arms should swing powerfully and through a large range of motion.

– Long jumpers inherently adjust the lengths of their final steps in order to hit the board

– Early approach adjustments are better than “last-second” adjustments

Visual Focus During the Approach – “Steering”

Some coaches use a checkmark four steps away from the board at the start of the transition phase.

This is a COACH’S mark. The athlete must look forward!!

Up, Up & Away• Takeoff should be forward and

upward

• Arms should split and swing forcefully.

• Free leg should be swung powerfully forward and upward

Which Flight Style To Use?• Hitch Kick – running in the air

• How To Teach This Style—– Off a box– Whole-part-whole– Video of Elite & your athlete

S Humphrey 2010

“Hitch” Keys

• Hang – staying “Long” in the air

• How To Teach The Hang---– Off a box– Whole-part-whole– Video of Elite & your athlete

Keep shoulders level—

watch this dropping position

LandingImpact and Post Impact Characteristics

– Leg Extension – Movements of the Arms– Absorption of Forces– Post Absorption

What’s Wrong?

Training Guidelines

Runway and approach work can be done on the track as part of a

warm up on a non-jump day.

A lot of technique work, especially in the horizontal jumps, should be done from runs shorter than those used in

a meet.

But, don’t forget the “whole” action in practice too!

Stop workouts when fatigue creates technique problems

Break movements down into easily practiced and mastered parts in early

stages of learning

Whole-part-whole method

Sue Humphreyhumphreyhj@aol.com