The Long Jump

1. The Long Jump Coach Cameron T. Gary USATF Level 2 – Jumps

2. 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 his 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 were not used. • Until the 1920s, technique was rudimentary • Most jumped by drawing up and tucking the legs under the body immediately after take-off, then extended them again for landing. • This is currently known as the “stride” or “tuck” method • Is still acceptable for beginners History(Courtesy of the IAAF)

3. Between 1922 and 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“ - a running motion of the legs in mid-air. • Variations of this, and the more 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 – First women’s Olympic long jump competition – London, England More Long Jump History(Cont.)

4. (Men & women) • World • 8.95 (29-4.5); Michael Powell (USA); Tokyo, Japan (1991) • 7.52 (24-8.25); Galina Chistyakova (Soviet Union); St. Petersburg, Russia (1988) • High School • 8.18 (26-10); Marquis Goodwin (Rowlett, Texas); Eugene, Oregon (2009) • 6.78 (22-3); Kathy McMillan (Hoke County, Raeford, North Carolina); Westwood, California (1976) LONG JUMP Current Records

5. Key Points • One explosive movement • Uses maximum controlled approach speed • One must run TALL! • One must run FAST! • One must ATTACK the board with • ACTIVE foot strikes • PROGRESSIVE AGGRESSION • DON’T over-emphasize jumping up! • Alters long jumpmechanics • The goal is to jump OUT • That is why it is called the long jump

6. Long Jump vs. Triple Jump • VERY different take-offs • LJ prep movements are greater than triple jump • Dramatic penultimate-to-ultimate stride change • Take-off angle in the Long Jump is steeper • Few elite triple jumpers also long jump • However; the high school realities of… • Team dynamics • Point scoring • Etc. More Key Points…

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 footstriking 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 enables pre-recruitment of muscles • Useful cues: • “Squish a bug” • “Break a board”

8. 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: • Strength/Power Development • Speed Development • In-Air mechanics Sprinting The key to good jumping

9. Projects the Center of Mass (COM) • As far as possible - from the board, into the pit • Flight path is determined at take-off • Constant battle vs. forward rotation • What is the optimal take-off angle? • 18 – 22 degrees – as COM starts from above the ground • Horizontal velocity is main contributor to distance COM Projection Why Speed is Important

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. Key aspects of the approach • Speed – determines potential distance • Consistency – especially in first few strides • Consistent approach running leads to consistent jumps • Accuracy – minimize doubt/fouling • Jumper 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 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 Approach Running

12. 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 Beat8-9 Beat 9-10 Beat Constructing the Approach Run

13. 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 stridesof the approach determine take-off • In-Air movements only obtain optimal landing positions • Majority of training should focus on how to transfer the run into the jump Believe it or not…

14. You have to get downto 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 slightly 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! Plant & Take-off

15. 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 LONG JUMPFlight Examples

16. 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! Horizontal Jump Landings

17. 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 JUMP WORKOUTS & VIDEO REVIEW

18. Cameron T. GaryUSATF Level 2 - Jumps www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net