LONG JUMP – METHODS TO IMPROVE MECHANICS LONG JUMP – Part 4 of 4 Ryan Baily & Karim Abdel Wahab

½ Approach Jumps from Elevated Flat box (10-12 cm box or 5in. Box…) ½ approaches should be anywhere from 8-12 steps. I prefer to get everyone on 12steps as this will simulate more of a “full” approach. I do coach the hitch kick, however I have many athletes that naturally hang and sail/tuck… Why?

Hitch Kick vs. Hang vs. Tuck/Sail Hitch Kick – Addresses better take-off angle and knee drive/scissor action off of board. Teaching the Hang – Effective style if take-off is achieved correctly. Can create bad habits at take-off… Tuck/Sail – Simple style for beginning jumpers…

The Approach…. *Steps… *HS athletes should be any where from 16-18 strides *Count steps? An athlete should be aware of their steps *Check marks? *Visual cue for coaches– usually last 5 steps… Helps coach to evaluate consistency in the first 2/3rds of the approach. *Steering to the board *Athletes will steer to the board *Before telling an athlete where his/her step is, ask them where they thought their foot struck the board. (This helps the coach understand an athlete’s “steering habits”.) *This process of steering creates what I call “Board Awareness…” *Drills for steering include “A”runs to board with random starting points. Strike board with head and chest up… Gradually increase speed with random starting points…

Full Approach at 18 steps… *Starting out of the back – keep it simple… *Inconsistencies can occur with “skip in” or “jog in” starts… *Keep acceleration out of the back consistent with acceleration patterns (refer back to first 9 steps) *Once maximal velocity is achieved, steps naturally remain more consistent. *Transition into jump (prepare to jump) ~5meters prior to board… *Maximal Velocity in the Long jump is the speed achieved by an athlete in a “Controlled” manner…

Cueing for the Long Jump (works for some not for all…) Approach: *Push out of back *Head Up/Chest up *Fast and Relaxed *Set the jump Air Mechanics: *Don’t force phases *Patience with phases *”Get-up/Stay-up” Take-Off: *Tall to the board *Vertical at Take-Off *Speed through the board *Scissor Action at board *Knee Drive at take-off Landing: *Eyes up, chest up *Knees to chest not chest to knees *Feet out in front *Hands over (putting on pants) *Land on butt