The Long Jump

Coach Cameron T. GaryUSATF 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 impetus1860 - 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.

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.

1895 - The first women's long jump contests took place in the USA

1928 - First IAAF women's world record1948 – 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)

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 movementUses maximum controlled approach speed

One must run TALL!One must run FAST!One must ATTACK the board with

ACTIVE foot strikes PROGRESSIVE AGGRESSION

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 JumpVERY different take-offs

LJ prep movements are greater than triple jumpDramatic penultimate-to-ultimate stride change

Take-off angle in the Long Jump is steeperFew elite triple jumpers also long jump

However; the high school realities of…Team dynamicsPoint scoringEtc.

Basic SkillsFull foot plant

◦ THE most basic skill a jumper must learn Same for the Long Jump and Triple Jump

◦ NOT a “dead” or “lazy” footEmphasize middle of the foot striking the board

◦ Activates large muscles of the upper leg and hip◦ Deliver a Blow to the Board

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 Development2. Speed Development3. In-Air mechanics

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

COM Projection Why Speed is Important

Hinged-Moment RotationAll parts move at same rate – until take-off

◦ The take-off leg is the compressed spring◦ This is what causes the impulse or ”jump”

Rotation around axis (a controlled “trip”) Rotation is faster than prior horizontal velocity In-air movement is designed to control this

Approach RunningKey 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 boardAdvice to beginners – K.I.S.S.

◦ Avoid the “Voodoo Dance”◦ Use a checkmark for accuracy

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 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

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

Count “Beats” - every two steps (jump leg only)◦ 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

It is possible to run even faster than sprinters at the end of the approach

Almost ALL jump distance is determined at take-off

The last few strides of the approach determine take-off

In-Air movements only obtain optimal landing positionsMajority of training should focus

on how to transfer the run into the jump

Believe it or not…

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

FULLY punch elbows front and back◦ “Telephone – Pager” position

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 JUMPFlight Examples

Sail/Stride JumpGenerally used by beginning jumpersHowever, good jumps can be made with it

HangAthlete “hangs” as if suspended from a barLengthens the body, slows rotation

Hitch-Kick“Running” in the airThe arms and legs move quicklyArms/Legs counteract rotation

Horizontal Jump LandingsHeels out, toes upHands stay outside of the hipsVariations

◦Slide in◦Buttocks in Hole◦Pop-Out – sort of…

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 JumpingTrain the Energy System (CP/ATP)Get Strong…Weights are our friend!

◦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. GaryUSATF Level 2 - Jumps

www.ctgdevelopment.net

619-895-4699

jumpmaster@ctgdevelopment.net