Title: Principles of Long Jumping
1Principles of Long Jumping
- Presented By
- Coach DeWayne Griffin
- Bloomington Central Catholic H.S.
- 2009 ITCCCA South Clinic
2Todays Agenda
- Elements of the Long Jump
- Key Phases
- Practice Approach for each phase
- Coaching Tips
3Elements of the Long Jump
4Typical Athlete
- Good Sprinters
- Athletes who may play football, volleyball,
basketball, gymnastics, or other sports demanding
power and speed - Height is an advantage, but NOT necessary to be
successful
5Four Phases of the Long Jump
- Approach
- Take-Off
- Air-Technique
- Landing
- The approach takeoff are the most important
phases
6Phase I - Approach
Objective Obtain a maximum controlled speed
approaching the take off spot(board)
7Establishing Approach
- Your athletes speed, stride pattern, experience,
and weather all affect his/her approach - Determine which foot your athlete would like to
jump off - Determine a starting position and method that
allows your athlete to begin a controlled gradual
acceleration down the runway - Head should be up and eyes looking forward down
the runway - Knee action should be high and relaxed, keeping
the trunk upright
8Measuring Approach
- An athlete typically takes 18-20 strides before
theyre ready for take off. However this is not
necessary. - Once you feel your athlete has identified a good
consistent approach you should identify their
stride count and measure the distance between the
first and last step. This will be their mark. - The mark should serve as a starting point for
practice and meets. - You measure the mark from end of board closest to
the long jump board
9Coaching Tips (Approach)
- Do NOT use the long jump runway to establish or
practice approaches early in the season - Stride pattern consistency is key - NOT hitting
the board - Start with a shorter approach first then make
longer after establishing rhythm - Practice in all weather conditions
- Video is your best friend..Use it!!
10Phase II - Takeoff
Objective Maintain horizontal speed while using
power to create vertical lift at a 20-25 degree
angle
11Takeoff - Penultimate Step
- An athlete should increase stride cadence in
their last 4-6 strides causing them to Attack
the Board - The second to last stride in the approach is
called the penultimate step. This step should be
a slightly longer stride allowing the athletes
center of gravity to lower. - The last stride length should be shorter than the
penultimate step to allow the athlete to catch
the center of gravity on a rise - The takeoff foot plant should be flat doing a
quick pawing motion keeping the knee of the
takeoff foot slightly flexed - Athlete should thrust the lead leg upward in
conjunction with the opposite arm driving up
making the transition into the air with high
deceleration and low velocity (Hang) - Athlete should drive off the takeoff spot with
the lead leg parallel with the ground and the
take off leg extended behind (Hitchkick)
12Coaching Tips (Takeoff)
- This is the most technical phase of this event.
Consider your athletes experience when teaching.
- Athlete should NEVER slow down approaching the
take off spot (board) - Athlete should be tall and erect at point of
takeoff - The air technique you choose affects the takeoff
technique (see notes on previous slide of
comparison between Hang and Hitchkick) - Again video is your friend
13Fixing the Foul
- Biggest coaching point in this event
- Be sure to coach athlete how to handle a foul
- The first steps are typically most
inconsistentpractice how to get your athlete
into a controlled rhythmic run - Having another athlete or coach count steps can
be beneficial for beginners or athletes
struggling to know stride pattern - Try a double mark
- Ensure athlete is running through the board..if
not shorten approach - Wandering eyes can be your athletes worst
enemy..teach athlete keep head up and focus on
stride pattern in approach
14Phase III Air Technique
Objective Reduce the amount of forward rotation
in the torso and prepare for landing
15Three Different Air Techniques
- Sail athlete immediately assumes a landing
position after takeoff. Simplest form used by
beginners. - Hang When athlete is in the air he/she pulls
the legs back and positions the body in a bent
C position. Legs should be down and back and
arms arched back over head. - Hitch kick Continuation of running stride once
the jumpers leaves the ground. Arms are extended
and rotated keeping torso upright. Sky Walking
16Comparing Air Techniques
17Coaching Tips (Air Technique)
- Consider athletes ability and experience in
deciding air technique. Hitch kick technique
seems most effective at reducing forward
rotation, but most difficult to teach. Some
athletes naturally hitchkick. - In the hang technique the timing of the jump at
the apex is critical to prepare for landing - Regardless of technique athletes torso should
remain upright throughout the flight of the jump - Athlete must prepare for landing while in the air
- Use trampoline or elevated box onto mats to
practice
18Phase IV - Landing
Objective Maximize distance by not falling
backwards
19Landing
- While in the air the athlete should extend legs
into a jackknife position preparing to land. The
arms should be downward and swinging to the rear
allowing the athlete to raise his/her hips.
- Knees should be bent at a 90 degree angle upon
feet contact with the ground allowing the athlete
to swing hips forward losing minimal distance
upon landing.
20Coaching Tips (Landing)
- Timing motion for the landing is critical
- Repetitive standing long jumps into the pit is
the best way to practice - Unlike picture on previous page athlete should
thrust arms forward to ensure not falling
backward
21Putting it All Together
- Elements of long jump (Speed, Rhythm, Timing,
Power) - Four key phases (Approach, Takeoff, Air, Landing)
- Approach and Takeoff are the most important
phases - Majority of practice time should be given to
approach - Takeoff is most technical phase and attention
given to more skilled athletes - Practice..Practice..Practice
- Video..Video..Video
- Good luck with your season..See you Charleston!
22Questions