LONG JUMP – METHODS TO IMPROVE MECHANICS

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Presentation transcript:

LONG JUMP – METHODS TO IMPROVE MECHANICS LONG JUMP – Part 3 of 4 Ryan Baily & Karim Abdel Wahab

Jump Drills *Pull Up Bar Phase work Drill *Take-Off Drills *Penultimate Drills *Thrust-Up Jumps and Land *Two-Step Drill and Land *5/3/3/5 -Step Mini Hurdle drill *5cm Flat Box Overload Drill from ½ Approach (Prefer 12-steps) *10cm Flat Box Jumps from ½ Approach (Prefer 12-steps)

Pull-Up Bar Phase Work drill… (Simple ½ Hitch)

Penultimate Step?? HOW DO WE TEACH THE PENULTIMATE STEP? I Don’t… (Too often we overload the step or sink hips too much to apply a lot of force into the ground while drastically reducing speed at the board.) WHAT I TEACH… I have athletes “SOFTEN the PUSH on the Third to last step.” This creates the hips to lower just slightly while maintaining vertical posture and maximal horizontal velocity. I will place a towel at their third to last step to remind them to “soften” that push when they strike it.

Thrust-Up Jumps and Land… *Good nervous system stimulation drill to be performed prior to technical session… *Anti collapsing drill *Teaches dorsiflexion *Teaches active ground response

Two-Step Drill and Land This drill teaches athletes an “Active Ground Response” with their take-off foot striking the ground flat under their center of mass…

Mini Hurdle Drill Guys Distance: 5-step Start @ 39m 1st Hurdle @ 30m 2nd Hurdle @ 22m 3rd Hurdle @ 12m 5 step to Board Girls Distance: 5-step Start @ 34m 1st Hurdle @ 26m 2nd Hurdle @ 18m 3rd Hurdle @ 10m 5 step to Board

Overload Drill (advanced athletes…) This drill is designed to overload the take-off prior to jump. I use this drill prior to “tapering athletes” before big meets.