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Principles of Long Jumping

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Title: Principles of Long Jumping


1
Principles of Long Jumping
  • Presented By
  • Coach DeWayne Griffin
  • Bloomington Central Catholic H.S.
  • 2009 ITCCCA South Clinic

2
Todays Agenda
  • Elements of the Long Jump
  • Key Phases
  • Practice Approach for each phase
  • Coaching Tips

3
Elements of the Long Jump
4
Typical 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

5
Four Phases of the Long Jump
  • Approach
  • Take-Off
  • Air-Technique
  • Landing
  • The approach takeoff are the most important
    phases

6
Phase I - Approach
Objective Obtain a maximum controlled speed
approaching the take off spot(board)
7
Establishing 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

8
Measuring 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

9
Coaching 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!!

10
Phase II - Takeoff
Objective Maintain horizontal speed while using
power to create vertical lift at a 20-25 degree
angle
11
Takeoff - 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)

12
Coaching 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

13
Fixing 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

14
Phase III Air Technique
Objective Reduce the amount of forward rotation
in the torso and prepare for landing
15
Three 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

16
Comparing Air Techniques
  • Hang
  • Hitch Kick

17
Coaching 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

18
Phase IV - Landing
Objective Maximize distance by not falling
backwards
19
Landing
  • 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.

20
Coaching 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

21
Putting 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!

22
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