The long jumper is lower and land with the support foot further forward than in. Coaching the long jump athletes acceleration sports. Take off the jumper generates vertical velocity and minimises the loss of horizontal velocity. Long jump 9 introduction 9 safety and equipment 9 technique 10.
Coaching staff is authorized to attend to any health problem or injury to me or my child while attending camp. United states sprint dominance was as evidenced by world records and medal counts. But these techniques, while important, can only maximize your distance, based on your takeoff speed. The drills in this video will help anyone wanting to improve in the long jump, or triple jump succeed. I would love to hear what has worked for you when teachingcoaching long jump to beginners.
Pdf changes in long jump takeoff technique with increasing. How to teach young athletes to long jump coaching young. Asa coaching manual for jumps compiled by hugo badenhorst and edited by martin marx. Two things that matter the most in this sport are speed and. They can be presented with an incredible amount of complexity. The long jump can just as easily be named the run and jump or sprint and jump, because the actual jump is only part of the process. Monthur tues wedfri wed fri sat na sun mon tues wedfri. These three simple jumping drills are the only ones you need. Good technique on the approach and takeoff can increase the length of a jump immensely.
Have athletes stand underneath the basket or backboard vertical jumping and rapidly reaching for the net or backboard. Jeremy fischer believes 90% of how far athletes can jump depends on pinpointing and eliminating specific flaws that happen during the. Do you have any tips for introducing kids to the long jump. A function of personal style running in the air hitchkick hang combination jumping ability time in the air generally, i allow the athlete natural affiliations to dictate the flight technique they use. Your contribution will go a long way in helping us. In that time i have coached athletes to the state meet in 3 different seasons, and have personal bests as a coach of. Jul 24, 2016 play long jump legends this article has been adapted and updated from an article by the author that first appeared in modern athlete and coach, volume 48, no.
Create, print, and sell professionalquality photo books, page 19. The entire mf athletic team is standing by to answer your questions about long jump and triple jump training, coaching, and related equipment. Long jump the objective of long jumping is to try and jump as far as possible by stepping on a take off board and landing in a sand put. Be sure you are working on good posture the entire year good posture leads to good jumps. Access free long jump coaching manual long jump coaching manual as recognized, adventure as skillfully as experience approximately lesson, amusement, as without difficulty as pact can be gotten by just checking out a books long jump coaching manual along with it is not directly done, you could. High school jumpers will use a 14 20 stride approach based on their maximum controllable speed. Athletes then line up in two lines depending on the size of the pit behind the runup creators and in pairs run, from their takeoff leg, 10 strides and takeoff, landing as if completing a normal jump. Emphasize bouncing off the balls of the feet, utilize the arms, and as feet contact the. I dont have a particular style for the long jump some countries french, chinese, cubans tend to produce long jumpers with very similar styles once you adopt your technical style, that dictates what you do and how you implement your training programme i coach according to the biomechanical model. Long jump specific drills approach practice competition coaches should work on the athletes core. Mf keeps you uptodate on the latest techniques, rules and equipment changes for the long jump, triple jump and all. Neither i nor my child will hold kangaroo track club liable for any injuries or expenses while me or my child are at the camp. Jul 19, 2016 3 long jump drills that will increase your distance 0 shares share on facebook share on twitter like all field events in track and field, the long jump is incredibly technical.
Download long jump tutorial pdf version previous page print page. Place a mark on the runup i used a handful of sand, which i then flatten into a large spot about two metres from the board. Three simple drills offer a great deal to horizontal jumpers. Field event coaches ed jacoby and bob fraley have worked with many worldclass and olympic jumpers. Its often beneficial for the athlete to have a routine leading into their approach e. High jump approach drills by mike garcia a consistent approach leads to consistent heights. The high jump relies on the concepts of angular momentum perhaps more than any other track and field event, so i. Training for the long jump should include the following. Be sure you cue the athlete during warmup, drills, competition, etcto maintain good posture.
To over emphasize drawing the knees up and extending the legs, have jumpers grip a towel or short bungee ive even used a pair of sweats in a pinch, one end in. On the track mark out with tape or cones, the runup distance used in competition. Landing the jumper maximises the potential distance of the flight path and minimises the. My name is ryan ewing, and i have been coaching the sun.
Skips for distance are especially valuable for triple jumpers. Then move the approach run on the long jump runway taking 12 steps. Cherie rothery golden grove little athletics long jump basics for little athletics main rules u6 to u12 use the metre squared mat that is half yellow and half black o put the yellow part near pit o athletes cannot touch the yellow part otherwise this is a foul o athletes must jump from the black part. Long jump drills and tips coach travis geopfert university of arkansas pop ups and penultimate drills continuous popups most specific plyometric drill for long jumping. Ive seen papers on high jump technique written that are sprinkled with variables, formulas, and the. Training objectives general specific strength resist method foundation 3 5x5x75 80% maximum strength 35x5x8090% maximum strength 46x32x9095% dynamic strength consecutive jump squats 2030%, 2. Long jump drills 12 step approach checkmarks run down the track using good acceleration mechanics taking 12 steps.
Approach the jumper accelerates to a maximum controllable speed take off the jumper generates vertical velocity and minimises the loss of horizontal velocity flight the jumper prepares for landing. Mar, 20 long jump technique drills sd 480p duration. Coaching the long jump a holistic approach by coach joe walker, jr. One at a time, and only on the coach s signal, the athletes run in and perform a long jump for distance into the pit.
Girls long jump 178 girls triple jump 3611 boys long jump 223 boys triple jump 427. It is not as marked as in the long jump, but a preparation nevertheless. The long jump can be broken down into three or four phases. Changes in long jump takeoff technique with increasing runup speed article pdf available in journal of sports sciences 248. Where possible, i like to use a 1m x 1m nonslippeggedin mat for beginners, regardless of their age. Remedial jumps become more dynamic, sand drills more explosive, penultimate drills, approaches work on consistency. Boundingplyometries sprint repetitions approaches exchanges long jump drills triple jump drills competition rest. When running from a full runup, the jumpers penultimate step should be on or around this mark. Biomechanics of the jumps 1 speed at take off it should be realised that a. The coach marks out a long jump takeoff area on the runway in front of the pit. The optimum takeoff angle for the long jump is actually around 22 degrees. Yes, there are techniques for pushing off the board, for flying over the pit, and for landing.
International long jumper and sky tvs gladiator jenny pacey explains the long jump. He went on to coach jumpers, both privately and at ucla. Easy jog into the penultimate setup many repetitions are very important. Landing in the vault or high jump pit is excellent for this drill. Being overdeveloped on one side can lead to problems in the jumps. Establish your technical stylemodel go anywhere in the world, the triple jumps is still just a hop, step and a jump so, what do i mean by technical style style russian style polish style american style.
When training for the long jump make sure that you as the coach work on training each side of the body. Dick fosbury us also gathered attention for his medal performance. Backwards jump off of flat box off of two feet 3 step approach jump 5 step approach jump 7 step approach jump step jump sequence from slanted box box should not be high than 8 inches, athletes will slow down to much if the box is higher 90 secs of high jump. American mike powell broke bob beamons longstanding world long jump record at the 1991 world championships, with a leap measuring 8. Master the correct action of the arms and extension and flexion of the legs.
The purpose of the approach in the triple jump is to provide horizontal velocity, and our aim is to conserve it throughout takeoff. High jump technique and training coach nick newman. These tests will give an indication of who should be your best jumpers 4. Many coaches get themselves into trouble with plyometrics by going to the end. Athletes complete a standing long jump into the pit, focusing on leg extension, hitting the sand heels first, the athlete should pull, reeling the butt beyond the initial landing spot. Coaches education sample long triple jumpers workout.
Repeat four to five times to find a consistent mark for step 8 and step 12. For information on purchasing this entire video, go to. Long jump training instead of learning much difficult techniques, one should focus on the basics to master this sport. My name is ryan ewing, and i have been coaching the sun prairie longtriple jumpers since 2008. Long jump drills and tips track and field coaching. Basic long jump teaching progression for beginners youtube. Learning the long jump may seem like a tricky task but if you break it down the steps are actually quite simple. To avoid injury, the landing area is filled silicone sand that remain lose and give way easily during landing. In that time i have coached athletes to the state meet in 3. The long jump is a track and field event that requires speed in addition to a strong jump. High school jumpers will use a 1420 stride approach based on their. As long as this doesnt affect their consistency, it is a good way for them to focus and. All three place emphasis on proper posture, takeoff foot patterns, and swinging segments. Long jump flight and landings the flight technique employed by jumpers is in general.
These three simple jumping drills are the only ones you. The athlete is allowed a limited runup before the jump. Northwest wisconsin champions nfl flag leagues 263,933 views. The athlete should perform the runup as usual, and the takeoff foot should be monitored for accuracy to the takeoff tapecone.