Focuses for 2019 - Long Jump Jared Vlastuin

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

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

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 3 -4 50m Build Ups

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

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

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!!!

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

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