Key Concepts in the Long Jump

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Key Concepts in the Long Jump

• Ron Grigg
• Jacksonville University
• rgrigg_at_ju.edu

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Topics

• 1. APPROACH
• 2. PREPARATION FOR TAKE OFF TAKEOFF
• 3. FLIGHT LANDING
• 4. Teaching Progressions

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The Approach

• CONSISTENT ACCURATE
• DEVELOP VELOCITY
• PROPER POSITION FOR TAKE OFF

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The Approach

• GENERAL CONSIDERATIONS
• Posture
• Large Amplitudes of Movement
• Vertical component to the run

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The Start

• SIMPLE
• FLEX TO EXTEND

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Drive

• DISPLACEMENT vs. FREQUENCY
• PUSHING not SPRINTING
• PROGRESSION OF BODY ANGLES

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Continuation

• CONTINUED ACCELERATION
• UPRIGHT POSTURE
• PROPER RUNNING MECHANICS
• SEE THE BOARD EARLY

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Transition for Takeoff

• LAST 4 STEPS
• NO CHANGES IN ANTICIPATION OF JUMP
• amplitude
• posture
• SEE THE BOARD PERIPHERALLY

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Penultimate Step

• LOCATED UNDER BODY
• FLAT ROLLING CONTACT PATTERN
• SLIGHT FLEXION OF LEG
• LOWER FOREWARD

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Takeoff

• LOCATED UNDER BODY
• FLAT ROLLING CONTACT PATTERN
• POWERFUL SWING OF FREE LEG/ARM
• BODY WELL BEYOND BOARD WHEN FOOT BREAKS CONTACT

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Teaching Progressions

• SKIPS FOR HEIGHT DISTANCE
• RRPT- run, run, penultimate, take off
• HURDLE GALLOPS

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Flight

• MAINTAIN POSTURE
• FREE LEG EXTENDS AND FALLS TO SLOW
  ROTATION
• HANG or HITCH?

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Stride Method
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Hang Method
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Hitch Method
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Landing

• HEAD AND CHEST REMAIN UP
• BOTH ARMS OVER HEAD, SWEEP DOWN
• ABSORPTION

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Teaching Progressions

• SLJ- stick landing
• SLJ-stick, pause, squat
• SLJ, stick, pause, squat, rollback and kick
• ALL with no pauses

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Put It All Together

• PARTS
• Top Speed Running Mechanics/Posture
• Acceleration Mechanics/Concepts
• Foot Contact Patterns for Penultimate/T.O.
• Swinging Segment Usage for T.O./Flight
• Landing Concepts
• Full Approach Runs without Jumps
• (mini T.O.s)

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Put It All Together

• WHOLE
• Short Run Jumps with Landings
• 4 steps
• 6 steps
• 8 steps..
• 12 steps etc.