LONG JUMP

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VISUAL CONTROL DURING THE APPROACH RUN There is some published data indicating that elite jumpers do use some visual control to correct the location of the takeoff foot during the approach run.
LONG JUMP In the LJ, the approach is usually 16 to 18 strides long, but it is often shortened by older athletes and may be as long as 22 to 24 strides among younger athletes.
LONG JUMP
link to "TRAINING AND DRILLS FOR THE RUNNING LONG JUMP" return to "JUMPS" main page   LINKS FOR MASTERS ATHLETES AND COACHES:.

At takeoff, the arms should be driven up, stopping or blocking as soon as the jumper becomes airborne.
Looking at the board often causes the jumper to slow down and make un-necessary adjustments in a "stutter-step" fashion.
It has to be long enough to allow the body to transition from acceleration to the upright running phase and to reach maximum velocity on the last two strides.
SOME DRILLS (SEE THE TRIPLE JUMP PAGE FOR ADDITIONAL DRILLS) BOUNDING: This is a simple driving action to help strengthen the legs.

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Teaching the Long Jump and Triple Jump The Approach Run -- The aim of the approach for the long jump and triple jump is to generate the maximum amount of speed which can be converted effectively into a jump.
The purpose of in flight arm and leg action is to counteract forward rotation, maintain balance, and put the jumper into the optimum position at landing with the feet extended well beyond the athlete's center of mass.
My philosophy on the approach distance is I would rather be a little too short than too long; too long will defeat everything gained by a good approach run.
Long Jump Mechanics -- Horizontal velocity is the overwhelming determinant of performance in the long jump.
The landing position in the triple jump is similar to the long jump, with the head and chest dropped forward and the arms swept back.
The take off angle in the triple jump is less than in the long jump (approximately 20 degrees) in order to decrease the amount of deceleration upon landing in each phase.
The Long Jump -- The most difficult aspect of the long jump is performing the transition of the take-off of the jump.
The approach itself is a gradual acceleration to the greatest speed the athlete can convert into the jump.
In addition to the general principles of training, there are certain principles that apply specifically to the long and triple jumps.
The training of jumpers needs to specifically develop this explosiveness through weight training, PLYOMETRIC TRAINING, and jumping.
When a coach notices a decrease in speed in the final strides of the approach, the run-up is either too long or the athlete has accelerated too quickly and cannot maintain that speed throughout the approach.
Triple Jump Mechanics -- The triple jump is a series of three consecutive jumps following a fast approach run.
In the final strides, the athlete should attempt to increase their stride turnover and accelerate into the jump while maintaining this tall sprint position.
AAF/CIF Instructor   I will be the first to tell you that never in my dreams did I ever think that I would be sitting in front of a computer writing to my coaching peers about the art of training horizontal jumpers.
Goal: To develop the maximum controllable velocity which can be converted into a jump for each individual jumper.
Trying to gain vertical impulse (height) by slowing to GATHER for the take-off will shorten the length of the jump.
This usually curtails dissecting the jump into its components and performing them repeatedly with proper technique.
Training should focus on increasing the athlete's sprint speed and ability to convert that speed into a well-executed jump.
Principles of Training for the Horizontal Jumps There are some general principles of training we need to address first before getting into the specific principles for the long and triple jump.
Jumpers cannot take numerous full approach practice jumps during a work-out and expect to perform well in competition.
Mechanics of the Horizontal Jumps In biomechanical terms, the long and triple jumps are rapid accelerations followed by a vertical impulse in order to achieve the greatest possible distance in flight.
A landing position with the arms swept to the back, and the head and chest dropped forward, allows the feet to be extended far beyond the center of mass without the jumper falling back into the pit.
Over the last 4 to 6 strides, the jumper should be running at nearly full speed with an upright body position and high knee lift.

Speed, Accuracy and Consistency -- The single most important factor in long and triple jump performance is the execution of a fast, accurate, and controlled approach run.
Since much of the training they do is quite demanding, jumpers require plenty of rest even though they may not FEEL tired or worn out.
Specificity -- Training for the horizontal jumps must specifically address the requirements, strengths and skills needed to perform these events.
Long Jump
Like the long jump, horizontal velocity is the most influential element of performance but must be preserved over three consecutive jumps.
Long jumpers should adopt the in flight technique that best preserves the speed established during run up, w The Hitchkick -- The HITCHKICK style is the most complex technique of long jumping.
Upon contact of the take-off foot, the jump is initiated with the free leg and opposite arm driving forward and upward, fast and forcefully.
Your athlete needs to start their approach with the same foot every time, preferably their jump foot.
Technique is used to counter forward rotation and optimize the jumper's position relative to their center of mass at landing.
When the ahlete has learned rhythmic acceleration and achieving good body position at the take-off transfer the approach onto the jump runway.
The foot of the free leg should be pulled through above the knee of the support leg in order to preserve horizontal velocity throughout the jump.

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A good tip from the leading UK's U17B Combined Event Athlete's Parents is to not jump from the board in training due to the harder jolt from the wooden board.
20, forget it!) Starting Long Jump Long  Jump can exert enormous pressures on bones, joints, muscles and tendons.

these pits should not be used unless your worst jump is greater than 1 metre more than the distance to the pit (if you jump 3 metres when you are a you might just about be safe to jump from a 3 metre take-off board; however, if your PB is 3.
Long Jump