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

2. 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?

3. 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…

4. The Approach….
*Steps…
*HS athletes should be any where from 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…

5. 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…

6. 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