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Long Jump - The Basics. (updated 2006)

 
Long Jump Notes.
 
- The simplest way of thinking about long jump is "Run as fast as you can and jump as high as you can".
 
- The most important factor is the run-up.
 
- After the Under 11 age group all long jumpers must spend a high proportion of their training focusing on their run-up and take-off.
 
- Hitting the board correctly is crucial. It must be as fast as possible with a short final stride. Hundreds of run-throughs are necessary every season to get this right.
 
- The jumper must not stretch for the take-off board.
 
- On take-off, the take-off leg should be very slightly flexed at the knee.
 
- The angle of take-off can only be about 25 degrees, otherwise horizontal speed is drastically reduced.
 
- Don't sacrifice speed for height.
 
- Bent knee and arm are driven upwards, at take off, to increase lift.
 
- After take off, nothing can be done to alter the flight path of the center of mass.
 
- In flight the jumper attempts to reduce forward rotation, which is an inevitable consequence of take-off.
 
- "The Hang" slows forward rotation by "lengthening the levers." The arms, brought forward from behind and stretched high above the head, are the most important element.
 
- The "Hitch Kick", (which can only be introduced when the jumper is already jumping well using another technique), briefly reverses forward rotation through the windmilling of the arms and cycling of legs around the secondary axes of shoulders and hips. Straight arms, rotating at the upper part of the swing are the most effective element.
 
- Legs should be horizontal just before landing with the upper body laid along them, (pike position).
 
- In each technique, straight arms, swept down and back just prior to landing produce an opposite rotation, raising the legs briefly, and moving the center of mass further back.
 
- Leg or stomach strength is NOT a factor in keeping the legs up.
 
- Before any competition, three fast sprints should be done on the track, (after warming up), before practicing run-ups on the runway.
 
Arnie
23/2/2006
Do not attempt to do any of these activities without qualified coaching supervision

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