Sue Humphrey USA Track & Field The Long Jump Sue Humphrey USA Track & Field

Who Is My Jumper? The primary characteristics required for success in the jumping events are: Speed Power Jumping ability

Horizontal and vertical velocities that combine to form takeoff angles What Makes The Jump? Horizontal and vertical velocities are the two components that combine to form takeoff angles in the jump

Keep In Mind… An increase in vertical velocity normally will result in a decrease in the horizontal velocity

Horizontal velocity is developed in the approach The takeoff should produce vertical velocity, creating a greater projection in flight

Vertical velocity is achieved by a slight lowering of the center of mass. This is done through the last 2-3 steps. The jumper’s momentum MUST be maintained during this settling/lowering!

Goals of the Approach: To achieve desired velocity. To achieve accuracy in the takeoff location To achieve good body positions for takeoff

Is The Jumper A Sprinter? The jumper must be proficient in the skills of sprinting, as the approach looks like a basic sprint. It is a progression from acceleration mechanics to maximal velocity mechanics.

Equipment Needed Sprint Shoes Specialized LJ Shoes

The Approach The Starting Position Which one should I use? Does it matter? Consistency is the key!!

Length Of Run – Number of Steps Used Posture Used In Run Length Of Run – Number of Steps Used 10-16 strides guide

Phases Of The Run Transition Phase Drive Phase Middle Phase 1st 3 steps Coach’s Mark Option

4 Phases of the Approach Each should blend seamlessly into the next Start: Simpler starts are more consistent! 2. Drive Phase: Characterized by low frequency and large forward movement.

Continuation (Middle) Phase: Characterized by continued progression to maximal velocity mechanics Transition Phase: Characteristics should be similar to those of a good continuation phase. Prepare for take-off

Take Off Keys Conserving good posture is a key concern throughout preparation and takeoff. Proper sprinting technique is vital! Large ranges of motion in the hips and relaxation should be continued to insure an effective takeoff.

Keys Continued Conserving horizontal velocity is vital. No slowing should occur in the final steps. Foot contact should be made under the body’s center of mass.

Prepare for TakeOff The last 2-3 steps should exhibit: Dorsiflexed ankle Rolling action of the foot upon contact The body should move in front of the foot while it is in contact with the ground

Penultimate Step The penultimate step is the second to last step and it helps set up takeoff *Contact made under the hips *Lowering of the body *Movement of the body over the penultimate step

Take Off The takeoff step should be grounded under or only slightly in front of the body’s center of mass There should be a very slight give in the joints of the takeoff leg in order to set up a stretch reflex

Takeoff leg should extend completely during takeoff. The jumper’s body should continue to move forward for an instant after the takeoff foot hits. The free leg and arms should swing powerfully and through a large range of motion.

Visual Focus During the Approach – “Steering” Long jumpers inherently adjust the lengths of their final steps in order to hit the board Early approach adjustments are better than “last-second” adjustments

Some coaches use a checkmark four steps away from the board at the start of the transition phase. This is a COACH’S mark. The athlete must look forward!!

Up, Up & Away Takeoff should be forward and upward Arms should split and swing forcefully. Free leg should be swung powerfully forward and upward

Which Flight Style To Use? Hitch Kick – running in the air How To Teach This Style— Off a box Whole-part-whole Video of Elite & your athlete S Humphrey 2010

“Hitch” Keys

Hang – staying “Long” in the air How To Teach The Hang--- Off a box Whole-part-whole Video of Elite & your athlete

watch this dropping position Keep shoulders level— watch this dropping position

Impact and Post Impact Characteristics Landing Impact and Post Impact Characteristics Leg Extension Movements of the Arms Absorption of Forces Post Absorption

What’s Wrong?

Training Guidelines Runway and approach work can be done on the track as part of a warm up on a non-jump day.

But, don’t forget the “whole” action in practice too! A lot of technique work, especially in the horizontal jumps, should be done from runs shorter than those used in a meet. But, don’t forget the “whole” action in practice too!

Stop workouts when fatigue creates technique problems Break movements down into easily practiced and mastered parts in early stages of learning Whole-part-whole method

Sue Humphrey humphreyhj@aol.com