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

2. 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)

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

4. 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.

5. 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

6. 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…

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

8. 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.