1. Focuses for Long Jump
Jared Vlastuin

2. What We Will Cover Today
Warm up
Speed development
How I spot a horizontal jumper
Keys for 2019
Use a check mark
A flat footed penultimate step
Focus on the PUNCH
Simple Air/Landing Technique

3. Warm Up 400m jog (rotate every 50m) (3-4 mins)
Light Stretching (4-6 mins)
Hold stretches no longer than 8-10 seconds
Preferably dynamic stretching
Hurdle Mobility (10 – 12 mins)
Consists of 5-6 general motions

4. Speed Development A Skips B Skips Straight Leg Fast
Straight Leg Distance
High Knees
Butt Kicks (through knee drive
Skips for Height
Skips for Distance
Power Shuffles
m Build Ups

5. What I Look For in a Long/Triple Jumper
Speed
Good Running Form - engaging the correct muscle groups
Explosiveness – translate speed into height
Coachability
Coordination/Fast Learner

6. Focus #1: Develop a Check Mark
Approach Length – 12 to 14 steps
Check Mark – 4 steps away from plant
Over the mark? Move them back!
Short of the mark? Drive out!
At the mark but scratching? Reaching at the board
At the mark but way short? Chopping or Stuttering

7. Focus #2: Flat/Flat Penultimate step beneath the athletes hip
Engages the posterior chain
Helps with acceleration through the board
When running through at a meet, ALWAYS POP UP!!!

8. Focus #3: Take off Punch
After the plant takes place, the most crucial element of a long jump is knee drive
Legs mimic what the arms do
A hard punch forces the knee to drive forward hard
Drill focuses on all the main things we have talked about AND it helps with proper approach acceleration

9. Focus #4: Simple Landing
Coaches focus too much on what happens after the approach/take off
The athletes jump is already pre-determined at take off
Keep landing drills simple