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Who Is My Jumper? The primary characteristics required for success in the jumping events are: Speed Power Jumping ability
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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