1. Horizontal Jumps
Introduction Slide
Bureau Valley Track Clinic 2/7/2009 Todd Wigginton, Assistant Track Coach, Olympia High School

2. Horizontal Jumps Agenda Training Focus Long Jump Technique/Drills
Triple Jump Technique/Drills
Question\Answer Time
Suggested Links
Reference material
Contact Information
Note: Presentation can be found online at
Presentation today will cover three main topics
Training Focus
What should be the key focus of horizontal jump training?
Long Jump Technique and Drills
The technical phases and suggested drills for reinforcing and refining proper technique
Triple Jump technique and drills
Question/Answer Time
Suggested Links
References
Contact information
Note: Presentation can be found online at

3. Horizontal Jumps Training Focus Speed Power Coordination Flexibility
Technique
Recovery
Training of the horizontal jumper should focus on:
Speed
It is the most critical factor in determining jump performance,
Training must focus on maximizing controllable speed
Power
The body is a projectile accelerated by its own power
Training must focus on maximizing the ability to apply/absorb forces during the jump
Coordination
Jumping requires a harmonious combination or interaction of movements to achieve optimal results
Flexibility
Improves athletes capability to withstand stress without injury
Training should focus range of motion and elasticity of muscles and joints
Technique
Refine the ability to apply proper procedures or methods so as to effect a desired result
Need to identify technical weaknesses and focus on improvement
Recovery
Provide the opportunity for the body to adapt to the stress of training
Proper recover results in increased capacity and performance

4. Horizontal Jumps Speed
Most critical factor in performance determination
Strive to achieve maximum controllable speed
Smooth acceleration during the approach
Utilize powerful and explosive strides
Relaxation during approach leads to consistency
Maintain proper sprint posture and form
Smooth, relaxed, yet quickening tempo
Speed
Speed is the most critical factor in performance determination, especially the LJ
Strive to achieve the maximum controllable speed
Maximum controllable speed may very well not be athletes top “flat speed”
If jumper cannot effectively perform the actions of the take off, achieved speed will hinder jump performance
Close the gap between maximum sprint speed and maximum controlled speed through training
Utilization of a smooth and relaxed acceleration during the approach leads to consistency
Athlete should employ powerful and explosive strides throughout the approach
Maintain proper sprint form and an upright posture during the entire approach
The athlete must be in proper position to execute the actions the jumping actions at take off
Cadence of the approach should be relaxed, yet quickening throughout the approach

5. Horizontal Jumps Power
Training to enhance the ability to apply/absorb forces
Weight Training
Focus on quick, explosive actions
Olympic lifts to train the core muscle groups
Plyometrics Training
Hopping/Bounding/Skipping on grass or in sand
Depth jumping with boxes/hurdles
Stadium/Stairs/Hills
Jump Training
Short run jumps and associated drills
Long run jumps (limited)
Power
Power training should focus on maximizing the ability to apply/absorb jumping forces.
Long Jump, athlete must be able to apply vertical impulse /lift at high speed
Triple Jump, absorbing the force of landing and transitioning to force application
Weight Training
Lifts and program should focus on quickness and explosive actions
We don’t need body builders, we need lean and powerful muscle
Olympic lifts train the core muscle groups
Plyometrics Training
Grass/Sand Bounding and Jumps (hops, bounding, double/single leg)
Boxes/Hurdle Jumps (double leg, single leg)
Speed/Endurance (30 yards for speed, yards for endurance)
Jump Training
Short run jumps
Long run jumps (limited)

6. Horizontal Jumps Coordination
Timing and control of speed/power during jumps
Increase balance, agility and rhythm of the jumps
Develop through repetition of movements
Plyometrics training
Jump drills and related exercises
Focus on increasing the timing of swinging limbs
Utilize mechanical leverage during movements
Timing and tempo of movements increase effectiveness
Coordination
Timing and control of speed/power during jumping
Increase balance, agility and rhythm of the jumps
Develop through the repetition of movements
Plyometrics training (bounding, hopping, skipping)
Drills, Drills, Drills
Jump drills and related exercises
Focus on increasing the timing of swinging limbs (arms and free leg)
Learn to utilize mechanical leverage during movements
Timing and tempo of movements increase effectiveness

7. Horizontal Jumps Flexibility Key factor in injury prevention
Increases effectiveness of jumping movements
Elasticity of muscles and joints
Increase ability to absorb the stress of jumping
Preparation of the body for training and performance
Can always improve and often neglected
Tough to convince young high school athletes
Flexibility
Key factor in injury prevention
Capability to withstand stress without injury
Training should focus range of motion and elasticity of muscles and joints
Increases effectiveness of jumping movements
Can always improve
Tough to convince young high school athletes they need it
Increase ability to absorb the stress of jumping
Preparation of the body for training and performance

8. Horizontal Jumps Technique Develop understanding of overall technique
Focus on the fundamentals and not individual style
Work on some aspect of technique each day
Train with a purpose (why am I doing this?)
Tear it apart with drills/exercises
Put it back together with jumping
Identify weaknesses and remedy with drills/exercises
Technique
Develop understanding of overall technique
Athlete must have a basic understanding of the what and why of movements
Focus on the fundamental movements and not individual style
Don’t simply emulate another jumper, but focus on the key aspects of another
Work on some aspect of technique each day
Integrate drills into warm-up, conditioning, weight training
Train with a purpose (Why are we doing this?)
Take time to explain why they are doing something and what it is intended to improve
Tear it apart with drills/exercises/review
Film practice and competition sessions to review (after the competition!, during practice sessions)
Put it back together with jump session
When competing, focus on concepts not technique (relax, lift, reach)
Don’t let athlete get bogged down in the details
Everything has to come back together into one smooth sequence of actions
Identify weaknesses and remedy with drills and exercises

9. Horizontal Jumps Recovery Build recovery days into the schedule
Allow recover from heavy jumping
Fatigue leads to injury
Do not over jump
Limit heavy jumping/training days
Rarely take full approach jumps in practice
Target key competitions
Train in cycles (3-2-1)
Alternate events/competitions
Recovery
Build recovery days into the practice and competition schedule.
Allow athlete to recover from heavy jumping and training days
Over jumping leads to fatigue, fatigue leads to injury
Do not have LJ/TJ jumpers compete in both at every single meet!
Fresh legs and focused mind with sense of urgency.
Mix up the competition events especially sprints!
Do not over jump your jumpers
Limit heavy jumping/training 2-3 days, including meets
Rarely take full approach jumps in practice, focus more on technique and drills.
Give jumpers time to recover both physically and mentally.
Under trained jumpers are better off than overworked/injured jumpers
Target key competitions
Train in cycles (3-2-1)
Pick certain meets and point towards them
Alternate events/competitions
Rest from jumping a couple days from jumping prior to key competitions

10. Long Jump Technique Phases Approach Take Off Flight Landing TechniqueOr
Penultimate/Transition
Preferences aside, they all blend together into a one continuous sequence of movements.

11. Long Jump Approach Most important factor in determining performance
Speed is the most important asset of the jump
Accuracy is a very close second
Focus must be on maximum controllable speed
Accelerate throughout the approach
Relaxation leads to consistency
Maintain posture through the approach
Maximum speed reached 2 steps from take off
Approach
The most important factor in determining performance
Speed is the most important asset of the jump
Accuracy is a very close second
Focus must be on maximum controllable speed
Accelerate throughout the approach
Relaxation leads to consistency
Maintain posture through the approach
Maximum speed reached 2 steps from take off
If approach is 12 strides long, athlete has 10 steps in which to reach their maximum controllable speed
During the last 2 steps focus changes from horizontal velocity to applying vertical impulse
Odds or evens?
Usually begin with take-off foot, but whatever the athlete is most comfortable.
Number of strides should match jumpers ability and experience, too few is better than too many
Rule of thumb for is to use age of jumper
Under Age/Strides (10/10, 12/12, 14/14, 16/16 , ….)

12. Long Jump Take Off Focus shifts from forward to up
Must position self to maximize vertical lift off the board
Begin with the last two steps to the board
Last 2 footfalls are “flat-flat” to drop the center of mass
Dropping the center of mass creates the take off angle
Execute a soft penultimate step (run over bent leg)
Foot strike on board is flat and slightly bent knee
Forceful blocking action of arms and drive leg
Take Off
During last 2 steps of the run-up, focus must shift from gaining horizontal velocity to applying vertical lift
The actions during final 2 strides is must position body to maximize the application of vertical lift.
Doing these all in the last step is ineffective and results in long “braking” step onto the board.
Last 2 footfalls are performed “flat/flat” to aid in dropping the center of mass
This “drop” creates the jumpers take-off angle
The rhythm of final three steps (two strides) should be a quick “1-2-3” or “jump-it-up” tempo
2nd to last is “one”
Planting of the takeoff foot is “two”
Vertical drive off the ground is “three”
Motion of the step should be “piston-like”
Placement should be underneath the belly button, pushing the foot straight down to the ground
Reaching for the board results in braking action, reducing take off velocity.
Maintain an upright posture, with head/eyes up and out beyond the pit
Forceful blocking action of arms and drive leg to leave the ground
Full extension of take off leg (hip, knee and ankle) to achieve the greatest “take off distance”
Take Off Distance – distance center of mass is above and beyond take off foot
Quick, Quicker, Quickest!

13. Long Jump Take Off Focus on a “piston-like” final step
Sprint “up” off the board
Full extension of take off leg (hip, knee and ankle)

14. Long Jump
Flight
Once off the ground, the flight path has been determined
Countering forward rotation is key to remain in balance/control (Stride, Hang, Hitch-Kick)
Focus becomes preparing for the landing
Efficient landing difficult to realize without flight control.
Flight
Once athlete has left the ground, the flight path has been determined
Once you are in the air, nothing can be done to travel further
Accomplish through various flight styles (Stride, Hang, Hitch-Kick)
Focus of flight is countering forward rotation and preparing for landing
Efficient landing difficult to realize without flight control
Stride technique easy to learn and later transition into the Hang or Hitch-kick
Hitch-kick is probably counter productive until athlete is jumping +21 feet

15. Long Jump Flight Stride Hang Hitch Kick Stride Basic technique
Run off the board, bring knees to chest and reach
Easy to teach and effective
Hang
More advanced
Arms reach high over head
Legs fold back
Bring both arms and legs forward at landing
Hitch Kick
Advanced
Continue running in the air
Arms/legs come forward for landing
Accomplished jumpers
For HS jumpers the Stride or Hang will more than suffice and you can concentrate on approach/take off actions

16. Long Jump Landing Efficiency of the landing is paramount
Extend legs/feet as far forward as possible
Arms/hands move back behind the torso
Dig heels into the sand and lift the hips
Press the heels downward and pull hips forward
Lean to one side or the other.
Landing
Efficiency of the landing is paramount
Extend legs/feet as far forward as possible
Arms/hands move back behind the torso to aid in lifting of the feet
Dig heels into the sand and lift the hips
Use the “slide-out” technique
Lifting the hips when the feet make contact with the sand
Press the heels downward and pull hips forward with the legs
Leaning to one side or the other.

17. Long Jump Drills Approach work on track
Earn your way onto the runway
Take off repeats (walking, jogging, running)
Skip drills over low hurdles/boxes
Box/Ramp Jumps for technique (flight and landing)
Plyometrics (hopping/bounding/skipping)
Short run jumps (4,6,8 stride jumps)
Full run jumps (limit per session)
Drills
Approach Work
Best done on the track, earn way onto the runway
Take off work
Start with standing , then progress to walking, jogging, skipping and finally running take-off
Teach a “soft” penultimate step focusing on a “flat-flat” foot strike
Box/Ramp jumps (short run jumps to a raised take-off)
Allowing the jumper to work on flight technique work and landing
Landing in the vault or high jump pit is excellent for this drill (be careful of catching a shoe!)
Pop-ups /short run jumps emphasizing the take-off action and the vertical impulse
Skip drills over low hurdles – focus on take blocking and vertical impulse.
Plyometrics – for Speed, Distance, Depth, Rhythm
Flight/Landing
Box/Ramp jumps (short run jumps to a raised take-off) allow jumper time to focus on flight work
Short run jumps
6 to 10 strides
Full run jumps
Put it all together, but limit full run jumps per session

18. Triple Jump Technique Phases Approach Hop Step (Leap/Bound) Jump
Landing
Technique Phases
Three jumps to perform, maintaining speed throughout all 3 jumps is key
Take off focus should be low, medium, high
Picture skipping a stone across a pond
Triple Jump or the Hop-Step-Jump could be referred to as the Hop-Leap-Jump (especially if your girls have a dance background)
Hop-Take-A-Step-Jump is what most HS athletes actually perform and it severely inhibits overall distance!
You want the Step to be more of a leap or a bound
We need air time during the second phase!

19. Triple Jump Approach Overall same goal as the long jump approach
Most important factor in determining performance
Maximum controllable speed likely will be less than LJ
Maximum speed at the take off board
No preparation for take-off needed
Maximum controllable speed relates more to the strength and ability of the athlete.
Too much speed for strength/ability impedes results
Relaxation leads to consistency
Maintain posture through the approach
Approach
Overall same goal as the long jump approach.
Speed is the most important factor in determining performance
Maximum controllable speed likely will be less than LJ
Maximum speed at the take off board
No preparation for take-off needed, because take off focus is out, now up!
Too much speed for strength/ability impedes results
Relaxation leads to consistency
Maintain posture through the approach
Maximum controllable speed likely will be less than that of the long jump.
Maximum controllable speed relates more to the strength and ability of the athlete.
Maximum speed should be peak at the take off board.
No preparation for take-off, the athlete simply wants to run up and off the board into the hop.
Too much speed for strength/ability results in breakdown upon.
Each phase of the triple jump is the foundation for the next and the approach is the precursor to the hop.
Slower athletes may have more success with the triple jump versus the long jump.

20. Triple Jump Hop Maintain posture and run up and off the board
Full extension of hip/knee/ankle
Focus is out, not up!
Too much height results in ineffective rebound.
Quickly “recycle” the take off leg and hold knee up
Keep head/torso upright, keep eyes focused forward
Move the arms and trailing leg back and ride it out.
Let the ground come to you…
Hop
Maintain posture and simply run up/off the board
Focus is out, not up!
Too much height in the hop will result in ineffective rebound at best
Too much height in the hop will result in a total breakdown at worst.
Quickly “recycle” the take off leg and hold the knee high
Fold heel of take off leg to butt and bring drive knee to waste
Extend arms and “free” leg back behind in preparation for the landing
Keep head and torso upright, do not look or reach for the ground
Let the ground come to you (…it will)
Hold, hold, hold!
Lead foot paws at the ground, begin pawing action as ground comes to you (not once you hit the ground)
Like pushing self on a skateboard
Landing should be on a slightly bent knee/leg
Straight leg landing causes undo strain and risks injury!
Bent knee/leg to absorb stress of the landing and
As lead foot paws backwards, arms and trailing leg swing forward
Landing should be on a slightly bent knee/leg to absorb stress of the landing
Stretch/load leg muscles for the next phase

21. Triple Jump Hop Lead foot paws at the ground
Arms and trailing leg swings forward
Landing should be on a slightly bent knee/leg to absorb stress of the landing and stretch/load leg muscles for the next phase

22. Triple Jump Step Drive arms/lead leg forward and up.
Avoid simply “taking a step”, need to get off ground!
Recoil trail leg and hold, extending arms/trail leg back
Posture remains upright, do not reach for the ground
Hold, hold, hold!
As ground comes to you, begin pawing action of foot and forward swing of free arms/leg
Landing should be on a slightly bent knee/leg to absorb stress of the landing and stretch/load leg muscles.
Step
Absorb the landing from the hop and drive lead knee up
Focus is up and out!
Avoid the “Take a Step” syndrome
Need to get off the ground
Drive knee to waste high and hold
Recoil trail leg and hold, extend arms/trail leg and extend arm and trail leg back
Keep head and torso upright, do not look or reach for the ground
Let the ground come to you (…it will)
Hold, hold, hold!
As ground comes to you, begin pawing action of foot and forward swing of free arms/leg
Landing should be on a slightly bent knee/leg
Straight leg landing causes undo strain and risks injury!
Bent knee/leg to absorb stress of the landing

23. Triple Jump Step Lead leg paws at the ground
Arms and trailing leg swings forward
Landing should be on a slightly bent knee/leg to absorb stress of the landing and stretch/load leg muscles for the next phase

24. Triple Jump Jump Absorb landing from the step Focus in now UP!
Absorb the landing from the step and drive lead knee up
Focus is now UP!
Drive free leg knee to waist level
Drive arms forward and up into “blocking” action.
Posture remains upright, eyes focus beyond the sand pit.
Jump
Absorb the landing from the step and drive lead knee up
Focus is now UP!
Drive free leg knee to waist level
Drive arms forward and up into “blocking” action.
Posture remains upright, eyes focus beyond the sand pit.
Legs move into a hang position, reach for the sky
Arms then drive forward and behind hips, extending feet forward
Arms then drive forward, legs swing forward and hold
Dig heels in, lift hips and lean to one side and slide through the sand
Arms and feet extend forward
Dig heels in to lift hips
Lean to one side and slide through the sand

25. Triple Jump Jump Legs move into a hang position, reach for the sky
Arms and feet extend forward
Dig heels in to lift hips
Lean to one side and slide through the sand

26. Triple Jump Drills Approaches (track/runway) Bounding For Speed
For Distance
Double Leg Hops
Single Leg Hops
Steps (bounding)
Combo’s
H-H-S-S-S
H-S-S-S-H
H-S-H-S-H
Box Jumps
Depth Jumping
Pit Drills
H-S-S-S-Jump
H-H-H-H-Jump
Standing TJ
4,6,8 stride jumps
Full approach Hops
Full jumps (limited)
Film Review

27. Horizontal Jumps

28. Horizontal Jumps References BrianMac Sports Coach, www.brianmac.co.uk
Training the Horizontal Jumper, Jim VanHootegem, Texas A&M
Training Your Horizontal Jumpers, Ed Luna, UC Riverside
Notes on the Triple Jump, Jim Kiefer, Fullerton College
Suggested Links
Todd Wigginton
Take advantage of other resources…
internet links
other coaches
video review
athlete feedback
book/articles
own intuition
References
BrianMac Sports Coach,
Training the Horizontal Jumper, Jim VanHootegem, Texas A&M
Training Your Horizontal Jumpers, Ed Luna, UC Riverside
Notes on the Triple Jump, Jim Kiefer, Fullerton College
Suggested Links
Todd Wigginton