Coaching the Long Jump 2016 OATCCC Clinic January 28 - Columbus, Ohio

What Are the Physical Components of Long Jump? Strength- The ability to produce force Speed- The ability to move the body quickly Coordination – The ability to perform a skill precisely Are there others missing? YES! But, they are combinations of the above – ex.

Power Is the ability to produce force QUICKLY!!! This is a combination of strength and speed Why does this matter? Because they must be trained specifically and in a proper order As well as executed in a proper order on the runway to be successful

What are the technical components of a long jump? Approach Takeoff Flight Landing

Approach Start- The action or motion used by the athlete to initiate the run Walk in, 2 pt start, rocking, others??? Drive Phase- The first few steps of the approach ( in an 8 stride approach it is the first 2-3) Continuation Phase- The next 3 strides of the approach Transition Phase- The last 2 strides of the approach where the athlete approaches the board for takeoff

Start How to decide the best way to start The first rule is the athlete must be able to duplicate this no matter the situation It is a good idea to have younger less experienced athletes start more simply than older more advanced athletes They tend to develop a style and flare all on their own I am open as a coach to let the athlete be an individual as long as the starting position does not adversely effect the principle goal of the drive phase

Drive Phase The 1 st 2-3 strides (R and L) of an 8 step approach. The D.P. is meant to allow the athlete to create momentum and accelerate It must be shorter than on the track but has similar characteristics to the initial steps in a sprint The main directional push is horizontal in nature

Continuation phase The C.P. is the middle 3-4 strides of an 8 stride approach It is where the athlete seeks to get to Maximal or “Optimal” Speed on the runway When compared to sprints, mechanical characteristics resemble an athlete that is tall and at full speed The primary directional push is vertical

Transition Phase The T.P. is the last 2 strides of an 8 stride approach This is where the athlete has there final “approach” to the board and prepares to jump Hips should move down and then flat through board – Rise at or after! This is the part everyone destroys Athletes and COACHES!

Takeoff This is where the athletes takeoff foot comes into contact with the ground on the final step of the approach The final goal here is the prepare for flight and actually initiate the jump

Flight This is when the athlete’s takeoff foot leaves the ground The main goal here is to control rotation through a series of motions in the air to allow the body to prepare for the landing It is important to note that the flight pattern is set once the takeoff foot actually leaves the ground

Landing The landing is initiated in flight and if done properly allows the athlete to maximize the overall distance of the jump by placing the body into the correct position It also limits chances of injury and impact to lower limbs

Establishing an Athletes Approach Where? NOT ON THE RUNWAY! This is best done on the track and in spikes. A series of runs where the coach has the athlete execute a run and marks several things – MULTIPLE TRIALS MUST BE RECORDED Takeoff foot at stride 8 – takeoff spot (Board) Takeoff foot at stride 6* - Coaches mark 2 nd step or 1 st stride- rookies only!

How To Train For Long Jump Here I need to talk about Weights- Olympics- Statics- Regional Sprints/ approach days ( accel v max vel) Repeat takeoffs and all variations of them Tempo running extensive- teaches consistency- don’t over do this Med ball – CATCH THEM TOOOOOOO!!!!! GS circuits Multi throw- Multi jump Plyometrics Jumps/ short jumps- standing through step

Weight Training For Long Jump Olympic Lifts- Cleans, Snatch, High Pulls, Jerk – all variations/ starting positions These are a staple in training all year. Heavier = strength Lighter = Speed/ Power Sets 4-9 and reps of 1-5 Static Lifts- Bench- Squat- Deadlift- Military press, etc. These are great for offseason and pre comp. Sets ~ 3-6 and reps of 4-8 Regional Lifts- Curls, Tri. Ext, Ham curls, etc. Sets ~3-6 and reps of 4-10

GS Training for Long Jump General Strength/ Circuits- Typically Bodyweight 2-3 sets of 8-12 reps or for time in circuit fashion Circuits 2-3 sets 8-15 minutes MAX per set ratio of 1:1 (hard) or easy 2:1) rest to work Ex. Body weight squats 30 sec on and 30 sec rest or 30 sec on and 60 sec rest General Strength/ Circuits- Typically Bodyweight 2-3 sets of 8-12 reps

MB Training for Long Jump Continued… Medicine Ball Throws These are great training tools Cheap, almost everyone has them, beneficial to more than LJ These can be done as circuits as well Can train almost any body region with them- Chest pass, squat and push, knee flicks Sets with reps of 5-10/ sets in circuit fashion only 2-3 sets per region or exercise Catch and toss is great for impact acceptance! HUGE FOR JUMPERS!!! Ball weight? Men ? Women? It depends on the exercise and the athletes ability

Multi Throw and Multi Jump Training for LJ Multi throw- UHF-OHB-Hammer with variations in starting position Men- 8-16lb depending on ability Women- 6-12lb. depending on ability Standing, hop forward, backward toe board, ground, etc. Usually in sets of 3 to 5 throws total Multi Jump- Variety of reactive strength plyometrics In place, short and extended bounding, Xdepth jumpsX, single leg and double leg jumps Volumes – about the same as multi throws 30-50

Sprint Training for Long Jump Acceleration- less than m – horizontal Starts – always dictate the position be progressive Tricky because approaches are not acceleration work!!! Why not? They have both horizontal and vertical components. Closer to speed Speed – over 40m - ~70m- vertical Always dictate starting position Ins and outs, fly 30’s, etc. Approaches!!!

Short Jump Training and Long Jump For LJ these start from a standing and move to ~10-12 steps max. These are not done every day 1-3 times per week MAX! (2) Repeat takeoffs- all variations Teaching the landing from standing as well. Control rotation DO NOT LAY DOWN! Stand, squat, butt down feet out As they get better move back to more steps More steps = less reps

Tempo running For Jumpers??? YES!!! Typically use less distance than your Long Sprints groups and do them less frequently These are a great way to teach jumpers consistency and to run relaxed. Shoot for ~ 1600 m total 10 x effort with sec rest. Outdoors I LOVE as the crow flies

What goes with what for training? Sprints-approaches- multi jumps-multi throws-Olympic and static lifts- short jumps- You do not need to do them all BUT these work well with one another. The order is still important These are your “workouts” General strength-regional lifting- tempo running-circuit training You do not need to put them all in the same day These are your “recoveries” – YES-YOU MAY STILL BE REALLY TIRED AFTER

How to do both without great facilities… or…. Too many kids… Example of a speed/power day early to mid season UHF – 3 frog hops for distance- 5m high knees AFAP- 3 hurdle hops- 20m sprint 5-8 reps total rest b/t 2-4 min This can be done in a hallway or gym Example of a tempo day early to mid season 8 x 70% - w/ 60 sec rest – 2 sets with 3 min b/t Or a GS exercise as the rest after the run!!!! In a hall or around the gym

What other events should my LJ athletes be in? Speed is your best friend in the LJ The training between short sprints/ hurdles and LJ is very compatible Other Field Events? HJ, PV are ok Long sprints are not ideal….. But, we do what we have to do in order to_____. Win Keep the athletes interested

Coaching Long Jump at the meet Measuring approach- always do your own- DO NOT trust anyone else or their Tape Measure!!! Coaches check mark Not allowed in HS???- Just eyeball a spot in warm ups most athletes will be close to one another by ability Never move an athlete based on approach number 1 Make sure they are right or wrong You do not move on a whim MOVE ONLY BECAUSE Coaches mark proves to Your eyes and emotions will deceive you- check mark will not

Coaching Long Jump at the meet continued… Warm up Run through first no jumps Set up Pop up and Ride Short jump or two Compete If the athlete just has a brain fart- DO Not move ….. Re focus Small meet or big meet?????? Athlete looking for a mark or a WIN

Final Thoughts VOLUME AND INTENSITY- THIS WILL SAVE YOU FROM THE INJURY BUG Have a plan and commit to it- DO NOT CHANGE WEEKLY DO NOT MOVE BECAUSE – HAVE A REASON AND KNOW WHY! Don’t get into too many contraptions K.I.S.S. There are things for you to know and think about The athletes need it to be simple

Special Thanks You all for attending Jason Maus Ohio Northern University Track and Field Team Kris Boey USTFCCCA OATCCC MY WIFE! The Many more I know I will forget

Contact Information Please feel free to contact me. I am here to help… Casey Gantt Ohio Northern University