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Long Jump Web2011
- 1. The Long Jump Cameron T. Gary USATF Certified - Level 2 Coach • Jumps • Sprints, Hurdles & Relays
- 2. 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 a run-up holding a small weight in each hand which gave 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 Is still acceptable for beginners Is not as efficient for higher level performers
- 3. More Long JumpHistory (Cont.) 1922 - 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“ “Hitch-Kick” is a running motion of the legs in mid-air Variations of this, and 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 record 1948 – London, England; First women’s Olympic long jump competition
- 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 (Soviet Union); St. Petersburg, Russia - 1988 High School 8.18m (26’-10”); Marquis Goodwin (Rowlett, Texas); Eugene, Oregon - 2009 6.78m (22’-3”); Kathy McMillan (Hoke County, Raeford, North Carolina); Westwood, California - 1976
- 5. Key Points One explosive movement Maximum controlled approach speed One must run TALL! One must run FAST! One must ATTACK the board with ACTIVE foot strikes LONG strides – until the last stride PROGRESSIVE AGGRESSION through the board DON’T over-emphasize jumping up! ◦ Alters long jump mechanics ◦ The goal is to jump OUT This is not the high jump This IS the long jump
- 6. More Key Points… Long Jump vs. Triple Jump VERY different take-offs LJ prep movements are greater than triple jump LJ uses a dramatic penultimate-to-ultimate stride 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; there are high school realities of… Team dynamics Point scoring Etc.
- 7. 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 ◦ Deliver 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”
- 8. 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
- 9. COM Projection Why Speed is so Important 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 – 22 degrees – as COM starts from above the ground Horizontal velocity is the main contributor to total distance
- 10. 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 axis (a controlled “trip”) Rotation is faster than prior horizontal velocity In-air movement is designed to control this
- 11. Approach Running Key aspects of the approach ◦ Speed – determines the potential jump distance ◦ Consistency – especially in first few strides Consistent strides 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
- 12. Constructing the ApproachRun 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 10-11 Beat
- 13. Believe it ornot… 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
- 14. 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 punches up in reaction to a strong downward stomp ◦ Avoid “pulling” leg up ◦ IRRESPECTIVE of subsequent flight style Position is always the same!
- 15. 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
- 16. 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!
- 17. 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 ◦ Reserve bodybuilding lifts for: Correcting isolated deficiencies Recovering from injury Take care of your feet!!! Use REST as a training tool
- 18. Thank you foryour attention!! Questions? Comments? Jokes? If not… then it is break time!
- 19. Cameron T. Gary USATF Certified - Level 2 Coach Jumps Sprints, Hurdles & Relays www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net