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Published byClaud Elwin Leonard Modified over 6 years ago
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Beginning Long Jump Rob Assise Homewood-Flossmoor High School
Twitter/Instagram: @hfjumps
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A Springboard Address essentials Provide resources moving forward
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Long Jump – Simple or Complex?
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Quick Physics Lesson….
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Takeoff Speed Sprint! Max effort vs. max ability
Acceleration focus: 5 – 30 m Max Velocity focus: 40 – 60 m Total volume < 200 m Rest ~1 minute for every 10 m run 2 – 3 times per week Maximize intent!
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Zooming Out Always look upstream “Crap on the runway doesn’t turn into diamonds in the air.”
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Sprint Mechanics / Technique
Whatever you think you know, it isn’t enough “Coach to the athlete’s solution, not your own.” - Stuart McMillian
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The Approach Posture Body Angle Rhythm
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The Approach General Guidelines 12 – 18 steps
Start with stronger leg forward Take-off foot Coach’s checkmark – 4 steps from take-off (use TJ boards) Windy day
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The Approach Crouch Start 8 – 12 in. between front heel and rear toe
Shins angled forward Hips flexed, slightly above shoulders, between feet Chest close to front thigh Arms in alternated position Full extension up and out!
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The Approach Rollover Start Feet alignment identical to crouch
Roll back Front foot dorsiflexed Opposite arm extended high Flex at waist to get into crouch position
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For More Info…. Complete Track and Field Website
Boo Schexnayder - “The Long Jump – Technique and Teaching”
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The Approach Overcoming Inertia Big ranges of limb motion
Push to almost vertical in 6 steps Smooth angle progression
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The Approach Upright Running Stride frequency increasing rhythmically
Posture - head and pelvis Vertical oscillations of center of mass (COM)
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The Approach Penultimate Step Slightly in front of COM
Rolling action of foot COM lowers Leave the foot behind
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The Approach Takeoff Low heel recovery ( // shin )
Slightly in front of COM Rolling action of foot
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“Big open movements produce big open jumps
“Big open movements produce big open jumps.” - Boo Schexnayder ITCCCA 2017
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Flight Drop swing leg Pedal arms back
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Landing Extend legs Hips replace heels
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For More Info…. YouTube Cameron Gary - “Long Jump / Triple Jump – Landing Drill Progression”
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Coordination
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Decline in Athleticism
Sedentary lifestyle P.E. in schools – Quantity and quality Early sport specialization
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Fundamental Drills Run, Run, Jump No arms Rhythm Rolling takeoff
Rolling penultimate Lowering COM Arms
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Fundamental Drills Galloping No arms Rolling takeoff Arms
Hurdles 7’ – 9’ apart
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Fundamental Drills Skipping Measure distance or time Block
For height or distance Combination Measure distance or time
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For More Info….. Simplifaster Blog
Mario Gomez - “These 3 Simple Jumping Drills are the Only Ones You Need”
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RRJ, Skipping, Galloping
ALWAYS utilize a foul line!
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Fundamental Drills Bounding: Cue rolling foot contact
Baby Vertical Power (double arm) Speed (single arm) Triplanar Measure distance or time
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Fundamental Drills Short Approach Work Run-offs or jumps 4 – 12 steps
Push to vertical in 1/3 of step number!
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Target Practice Rewzon Study Excellent for sub-max days!
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Steering Drills Used as a learning tool to interpret space
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Steering Drills “Variety without context just means randomness.”
- Nick Lumley
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Newell’s Constraints Model
What can we alter to enhance learning?
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Steering Drills Out & Back on a Clap Start at board Run away from pit
Turn back on clap Get a jump/run-off in
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Steering Drills Plus or Minus 3 Set short approach mark
Alter starting position feet forward/back
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Steering Drills Random in a Range
Start in a random spot between 2 cones Example: 30’ – 50’
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Steering Drills 3 Cone 3 cones different distances from the board
Usually 5’ – 6’ apart Attempt from each cone
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Steering Drills Mystery Take-off
Jumper will be cued which leg to jump off Visual or audio cue Cued ~25 feet from board
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The Hybrids Start Position Mystery Take-off Target Practice
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Additional Options Vision restriction Fatigue
Take-off target/reduction
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Resiliency Listen to athletes – know stressful times of year RPR
Ankle rocker Triplanar activity Challenge coordination Maximum / Extensive plyos Less is more
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Additional Resources ALTIS 360 Nick Newman – “The Horizontal Jumps”
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Coaching is like fishing…..
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Thank You! Rob Assise Homewood-Flossmoor High School
Twitter/Instagram: @hfjumps
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