1. Beginning Long Jump Rob Assise Homewood-Flossmoor High School
Twitter/Instagram: @hfjumps

2. A Springboard
Address essentials
Provide resources
moving forward

3. Long Jump – Simple or Complex?

6. Quick Physics Lesson….

8. Takeoff Speed Sprint! Max effort vs. max ability
Acceleration focus: 5 – 30 m
Max Velocity focus: 40 – 60 m
Total volume < 200 m
Rest ~1 minute for every 10 m run
2 – 3 times per week
Maximize intent!

9. Zooming Out
Always look upstream
“Crap on the runway doesn’t turn into diamonds in the air.”

10. Sprint Mechanics / Technique
Whatever you think you know, it isn’t enough
“Coach to the athlete’s solution, not your own.”
- Stuart McMillian

11. The Approach
Posture
Body Angle
Rhythm

12. The Approach General Guidelines 12 – 18 steps
Start with stronger leg forward
Take-off foot
Coach’s checkmark – 4 steps from take-off (use TJ boards)
Windy day

13. The Approach Crouch Start 8 – 12 in. between front heel and rear toe
Shins angled forward
Hips flexed, slightly above shoulders, between feet
Chest close to front thigh
Arms in alternated position
Full extension up and out!

14. The Approach Rollover Start Feet alignment identical to crouch
Roll back
Front foot dorsiflexed
Opposite arm extended high
Flex at waist to get into crouch position

15. For More Info…. Complete Track and Field Website
Boo Schexnayder - “The Long Jump – Technique and Teaching”

16. The Approach Overcoming Inertia Big ranges of limb motion
Push to almost vertical in 6 steps
Smooth angle progression

17. The Approach Upright Running Stride frequency increasing rhythmically
Posture - head and pelvis
Vertical oscillations of center of mass (COM)

18. The Approach Penultimate Step Slightly in front of COM
Rolling action of foot
COM lowers
Leave the foot behind

19. The Approach Takeoff Low heel recovery ( // shin )
Slightly in front of COM
Rolling action of foot

20. “Big open movements produce big open jumps
“Big open movements produce big open jumps.” - Boo Schexnayder ITCCCA 2017

21. Flight
Drop swing leg
Pedal arms back

22. Landing
Extend legs
Hips replace heels

23. For More Info….
YouTube
Cameron Gary - “Long Jump / Triple Jump – Landing Drill Progression”

24. Coordination

25. Decline in Athleticism
Sedentary lifestyle
P.E. in schools – Quantity and quality
Early sport specialization

26. Fundamental Drills Run, Run, Jump No arms Rhythm Rolling takeoff
Rolling penultimate
Lowering COM
Arms

27. Fundamental Drills Galloping No arms Rolling takeoff Arms
Hurdles 7’ – 9’ apart

28. Fundamental Drills Skipping Measure distance or time Block
For height or distance
Combination
Measure distance or time

29. For More Info….. Simplifaster Blog
Mario Gomez - “These 3 Simple Jumping Drills are the Only Ones You Need”

30. RRJ, Skipping, Galloping
ALWAYS utilize a foul line!

31. Fundamental Drills Bounding: Cue rolling foot contact
Baby
Vertical
Power (double arm)
Speed (single arm)
Triplanar
Measure distance or time

32. Fundamental Drills Short Approach Work Run-offs or jumps 4 – 12 steps
Push to vertical in 1/3 of step number!

33. Target Practice
Rewzon Study
Excellent for sub-max days!

34. Steering Drills
Used as a learning tool to
interpret space

35. Steering Drills “Variety without context just means randomness.”
- Nick Lumley

36. Newell’s Constraints Model
What can we alter to
enhance learning?

37. Steering Drills Out & Back on a Clap Start at board Run away from pit
Turn back on clap
Get a jump/run-off in

38. Steering Drills Plus or Minus 3 Set short approach mark
Alter starting position feet forward/back

39. Steering Drills Random in a Range
Start in a random spot between 2 cones
Example: 30’ – 50’

40. Steering Drills 3 Cone 3 cones different distances from the board
Usually 5’ – 6’ apart
Attempt from each cone

41. Steering Drills Mystery Take-off
Jumper will be cued which leg to jump off
Visual or audio cue
Cued ~25 feet from board

42. The Hybrids
Start Position
Mystery Take-off
Target Practice

43. Additional Options Vision restriction Fatigue
Take-off target/reduction

44. Resiliency Listen to athletes – know stressful times of year RPR
Ankle rocker
Triplanar activity
Challenge coordination
Maximum / Extensive plyos
Less is more

45. Additional Resources
ALTIS 360
Nick Newman – “The Horizontal Jumps”

46. Coaching is like fishing…..

47. Thank You! Rob Assise Homewood-Flossmoor High School
Twitter/Instagram: @hfjumps