This document provides an overview of the history, technique, and training for the long jump and triple jump. It begins with a brief history of the long jump dating back to ancient Greece. It then discusses the evolution of modern long jump techniques from the 1920s to present. Key aspects of long jump technique such as approach speed, take-off mechanics, and flight patterns are explained. The document also covers triple jump history, the three phases of the event, and comparisons to the long jump. Training recommendations emphasize the importance of sprinting speed and strength development. Video examples analyze world-record holder Jonathan Edwards' triple jump technique.

1. Basic
Long Jump
&
Triple Jump
Cameron T. Gary
• USA Track & Field - Level II Coach
• Jumps
• Sprints, Hurdles & Relays
• USA Weightlifting
• Level 1 Performance Coach
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2. History
(Courtesy of the IAAF)
! The long jump has been part of Athletics
competitions since ancient times
◦ It was part of the Games of 708 BC
◦ Jumpers ran up holding a small weight in each hand for a greater
impetus
! 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 are not used
! Until the 1920s, technique was rudimentary
◦ Most jumped by drawing up and tucking the legs under the body
after take-off, then extended them again for landing
◦ This is currently known as the “stride” or “tuck” method
! Still acceptable for beginners
! Not as efficient for higher level performers
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3. More Long Jump History
(Cont.)
! 1922 - 1927
◦ Americans William DeHart Hubbard (co-holder of the world 100-
yard dash record of 9.6) and Robert LeGendre introduced the
"hitch kick“
! “Hitch-Kick” is a running motion of the legs in mid-air
! Variations of this and the “hang” technique remain the norm today
! 1895 - First women’s long jump contests in USA
! 1928 - First IAAF women's world record
! 1948 – London, England; First women’s Olympic
long jump competition
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4. LONG JUMP
Current Records
(Men & Women)
! World
!8.95m (29’-4.5”) - Michael Powell (USA)
◦ Tokyo, Japan - 1991
!7.52m (24’-8.25”) - Galina Chistyakova (USSR)
◦ St. Petersburg, Russia - 1988
! High School
!8.18m (26’-10”) - Marquis Goodwin (Rowlett, TX)
◦ Eugene, Oregon - 2009
!6.78m (22’-3”) - Kathy McMillan (Hoke County,
Raeford, NC)
◦ Westwood, California - 1976
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5. Key Points
! One explosive movement
! Maximum controlled approach speed
! One must run TALL!
! One must run FAST!
! One must ATTACK the board
! ACTIVE foot strikes
! Progressively LONGER strides – until the last stride
! PROGRESSIVE AGGRESSION through the board
! DON’T over-emphasize jumping up!
◦ Alters long jump take-off mechanics
◦ The goal is to jump OUT
!This is not the high jump
!This IS the long jump
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6. LJ/TJ Contrasts…
! Long Jump vs. Triple Jump
!VERY different take-offs
! LJ prep movements are greater than triple jump
! LJ uses a drastic penultimate-to-ultimate step change
! Take-off angle in the Long Jump is steeper
! Triple jumpers must maintain speed over three phases
! Long jumpers only have to apply speed/power over one
!Few elite triple jumpers also long jump
! However - high school realities include…
! Team dynamics
! Point scoring
! Etc.
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7. ! Project the Center of Mass (COM)
! As far outward as possible – away from the board, into the pit
! Flight path is determined at take-off
! Constant battle vs. forward rotation
! The optimal take-off angle?
! 18 – 25 degrees – as COM starts from above the ground
! Horizontal velocity is the main contributor to total distance
COM Projection
Why Speed is so Important
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8. ! 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 positions
! Majority of training should focus
on how to transfer sprint speed
into the jump
Believe it or not…
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9. 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
◦ Athlete perception of delivering a blow to the Board
! NOT heel first
! NOT toe first
! “Pawing” may encourage dropping the toe (BE CAREFUL!)
! Dorsi-flexion of the foot
◦ Facilitates pre-recruitment of the lower leg muscles
◦ Activates an eccentric stretch-shortening response at the foot plant
! Useful cues:
◦ “Squish a bug”
◦ “Break a board”
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10. 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 and landing
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11. Approach Running
! Key aspects of the approach
◦ Speed – determines the potential jump distance
◦ Consistency – especially in first few strides
! Consistent approach runs lead to consistent jumps
◦ Accuracy – minimizes doubt/fouling
! Jumpers should be confident of hitting the board
! Advice to beginners – K.I.S.S.
◦ Avoid the “Voodoo Dance”
◦ Use a checkmark for accuracy
! In-Air gymnastic 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 run
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12. 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
◦ Must start off the same every time
◦ Easier to start on the dominant jump leg (even number of steps)
◦ 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/ a short run; extend as speed/strength improves
◦ Beginners should start with six beats, then move to eight (or more)
◦ Advanced jumpers use nine to 12 beats
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13. APPROACH RUNNING (Cont.)
! Example - Novice Approach Run
! Counting Methods
◦ “Beats” (every two steps)
◦ Every foot strike
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14. APPROACH RUNNING (Cont.)
! Example - Intermediate/Advanced
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15. 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 in front of COM
! FULLY punch elbows front and back
◦ “Telephone – Pager” position
! Knee/Thigh punches up in reaction to a strong downward
stomp
◦ Avoid “pulling” leg up
◦ IRRESPECTIVE of subsequent flight style…
! Position is always the same!
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16. 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”
! Rotation around COM(a controlled “trip”)
!Rotation is faster than prior horizontal velocity
!In-air movement is designed to control this
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17. 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
! Hitch-Kick
! “Running” in the air
! The arms and legs move quickly
! Arms/Legs counteract rotation
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18. Examples of LJ Drill Progressions
! Hitch-Kick
◦ Progression 1
◦ Progression 2
◦ Progression 3
◦ Progression 4
◦ Progression 5
! Group Exercise
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19. BREAK
! 10 minutes only
please!
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20. INTRODUCTION TO THE
TRIPLE JUMP
! Current Records
◦ World
◦ 18.29 (60-0.25) - Jonathan Edwards (Great Britain)
! Göteborg, Sweden 1995
◦ 15.50 (50-10.25) - Inessa Kravets (Ukraine)
! Göteborg, Sweden (1995)
◦ High School
◦ 16.72 (54-10.25) - Kenny Hall (Tara HS, Baton Rouge,
LA)
! Eugene, Oregon (2004)
◦ 13.71 (44-11.75) - Brittany Daniels (West, Tracy, CA)
! College Station, Texas (2004)
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21. History of the Men’s Triple
Jump World Record
1995 Edwards, ENG
1985 Banks, USA
1975 Oliveira, BRA
1972 Saneyev, USSR
1960 Schmidt, POL
1952 Silva, BRA
1936 Tajima, JPN
1932 Nambu, JPN
1933 Oda, JPN
1911 Ahearn, USA
1896 Connolly, USA
0 4.75 9.5 14.25 19
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22. Description of the
TRIPLE JUMP
! Hop
◦ Take off and land on same leg
! Step
◦ Jump from one leg to the other leg
! Jump
◦ Jump from one (the “step”) leg and land on two
feet in the pit
! Arm Actions
◦ Single-Arm (more speed/balance)
◦ Double-Arm (more strength/power)
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23. INTRODUCTION TO THE
TRIPLE JUMP
(Cont.)
! Think of the Triple Jump in Two Parts:
! Approach to the Hop-Step transition
!“Run in the air” - low trajectory
!Speed is the key
! Step-Jump
!Maintain as much speed as possible
!Lengthen the body in flight (jump phase)
! Foot Strike - Always Important!!
!Dorsi-Flex the foot! (FULL foot landing)
!“Active” foot strike – Deliver a downward blow
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24. TRIPLE JUMP RATIOS
!What are they?
!35/30/35
!Dominant leg – JUMP phase
!Why are they necessary?
◦ Balance/Proportion
◦ Timing
◦ Distribution of Effort
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25. VIDEO ANALYSIS
of
Jonathan Edwards
! Noteworthy Points
◦ Approach run speed
◦ Hop trajectory
◦ “Free” leg swing of the hop
◦ Foot strike transitions
!Foot/Leg positions on all ground contacts
!Maintenance of speed on ALL phases
◦ Arm swing
◦ Landing position
! Video Example
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26. Horizontal Jump Landings
! Heels out, toes up
! Hands stay outside of the hips
! Variations
◦ 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!
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27. Can jumpers really run faster than
sprinters in the approach?
Edwards v. Conley
! (1993 and 1995 World Championships)
“Biomechanical Team’s Information Bulletins”
◦ Conley is the faster sprinter, but as one can see – it is
the speed over the last five meters that tells the tale
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28. JUMP WORKOUTS &
VIDEO REVIEW
! Jumping is Sprinting/Sprinting is Jumping
! Train the Energy System (CP/ATP)
! Get Strong…Weights are our friend!
◦ Consider the Olympic lifts
!Develops applied strength w/o added bulk
!Focus on applied power = strength vs. time
◦ Reserve bodybuilding lifts for:
!Correcting isolated deficiencies
!Recovering from injury
! Take care of your feet!!!
! Use REST as a training tool
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29. Thank you for your attention!!
Questions?
Comments?
Jokes?
If not… then it is break time!
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30. Cameron T. Gary
www.ctgdevelopment.net
619-895-4699
jumpmaster@ctgdevelopment.net
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