LA84 Basic/Intermediate
Horizontal Jumps ClinicThe Long Jump
February 6, 2010 Murrieta Mesa High School
Cameron GaryUSATF Level 2 – Jumps
LONG JUMP Records
Current Records◦World
◦8.95 (29-4.5); Michael Powell (USA); Tokyo, Japan (1991)◦7.52 (24-8.25); Galina Chistyakova (Soviet Union); St.
Petersburg, Russia (1988)
◦High School ◦8.18 (26-10); Marquis Goodwin (Rowlett, Texas); Eugene,
Oregon (2009)◦6.78 (22-3); Kathy McMillan (Hoke County, Raeford,
North Carolina); Westwood, California (1976)
Project Center of Mass (COM) As far as one can, from the board, into the pit
Path is determined at take-off Constant battle vs. forward rotation
Optimal take-off angles – why?18 – 22 degrees – horizontal velocity is main contributor to distance
COM starts from above the ground
Long Jump Objective
Long Jump Key PointsOne explosive movementMaximum controlled approach speedDON’T over-emphasize jumping up
◦ Alters LONG jump mechanics◦ Project COM OUT
Long Jump vs. Triple JumpVERY different take-offs
LJ Prep movements greater than triple jumpDramatic penultimate-to-ultimate stride change
Few world-class triple jumpers also long jumpHowever; we recognize the reality of high school
team dynamics, point scoring, etc.
Basic SkillsFull foot – the most basic skill a jumper must learn
◦ The same for the Long Jump and Triple Jump◦ NOT a “dead” foot
Dorsi-flexion enables pre-recruitment of musclesEmphasize the middle of the foot striking the
ground◦ Activate the large muscles of the upper leg and hip◦ Deliver a Blow to the Board
NOT heel first NOT toe first
◦ “Pawing” may encourage dropping the toe (BE CAREFUL!)
Useful verbal cues:◦ Squish a bug◦ Break a board
Approach Running80% of distance is a result of GROUND force
◦ 80% of coaching should focus on force application Strength Development Explosive Power
◦ In-Air movements are secondaryKey aspects of the approach
◦ Speed – determines potential distance◦ Consistency – especially in first few strides◦ Accuracy – minimize doubt/fouling
Young athletes – K.I.S.S.◦ Avoid the “Voodoo Dance”◦ Use a checkmark◦ Start w/ short run > extend as speed improves
6-7 Beat 8-9 Beat 10-11 Beat
Take-off You have to get down to get up
◦ Hips drop - next-to-last stride Incomplete extension of non-jumping leg - “L-Step” Hips at low point over take-off board
◦ Take-off leg pre-recruitment Dynamic Tension/Dorsi-Flexion
Last stride is shorter and faster◦ Not too short – long strides = long jumps◦ Slightly in front of COM
FULLY punch elbows front and back◦ “Telephone – Pager”
Knees punch up in reaction to a strong stomp◦ Action-Reaction◦ Avoid “pulling” leg up ◦ IRRESPECTIVE of subsequent flight style
Hinged-Moment RotationTAKE-OFF - How does it happen?All parts move at same rate – until take-off
◦ Stored energy Rebounds (compressed “spring”) Rotates (around axis – controlled “trip”)
LONG JUMPFlight Examples
Sail/Stride JumpGenerally used by beginning jumpersHowever, good jumps can be made with it
HangAthlete “hangs” as if suspended from a pull-up
barLengthens the body, slows rotation
Hitch-Kick“Running” in the airThe arms and legs move quicklyArms/Legs counteract rotation
Horizontal Jump LandingsHeels out, toes upHands stay outside of the hipsVariations
◦Slide in◦Buttocks in Hole◦Pop-Out – sort of…
NEVER reach forward on the landing! ◦It does not combat forward rotation
It actually makes it faster◦One will NOT be able to hold the feet up – regardless
of the number of sit-ups one does!
It is possible to run even faster than sprinters at the end of the approach
Almost ALL jump distance is determined at take-off
The last few strides of the approach determine take-off
In-Air movements only obtain optimal landing positionsMajority of training should focus
on how to transfer the run into the jump
Believe it or not…
JUMP WORKOUTS & VIDEO REVIEW
Jumping is Sprinting/Sprinting is JumpingTrain the Energy System (CP/ATP)Get Strong…Weights are our friend!
◦Consider the Olympic lifts Develops applied strength w/o added bulk
◦Reserve bodybuilding lifts for: Correcting isolated deficiencies Recovering from injury
Take care of your feet!!!Use REST as a training tool
Thank you for your attention!!
Questions?Comments?
Jokes?
If not… then it is break time!
Cameron T. GaryUSATF Level 2 - Jumps
www.ctgdevelopment.net
619-895-4699
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