1. Key Concepts in the Long Jump Ron Grigg Jacksonville University rgrigg@ju.edu

2. Topics 1. APPROACH 2. PREPARATION FOR TAKE OFF & TAKEOFF 3. FLIGHT & LANDING 4. Teaching Progressions

3. The Approach CONSISTENT & ACCURATE DEVELOP VELOCITY PROPER POSITION FOR TAKE OFF

4. The Approach GENERAL CONSIDERATIONS Posture Large Amplitudes of Movement Vertical component to the run

5. The Start SIMPLE FLEX TO EXTEND

6. Drive DISPLACEMENT vs. FREQUENCY PUSHING not SPRINTING PROGRESSION OF BODY ANGLES

7. Continuation CONTINUED ACCELERATION UPRIGHT POSTURE PROPER RUNNING MECHANICS SEE THE BOARD EARLY

8. Transition for Takeoff LAST 4 STEPS NO CHANGES IN ANTICIPATION OF JUMP amplitude posture SEE THE BOARD PERIPHERALLY

9. Penultimate Step LOCATED UNDER BODY FLAT ROLLING CONTACT PATTERN SLIGHT FLEXION OF LEG LOWER FOREWARD

10. Takeoff LOCATED UNDER BODY FLAT ROLLING CONTACT PATTERN POWERFUL SWING OF FREE LEG/ARM BODY WELL BEYOND BOARD WHEN FOOT BREAKS CONTACT

11. Teaching Progressions SKIPS FOR HEIGHT & DISTANCE RRPT- run, run, penultimate, take off HURDLE GALLOPS

12. Flight MAINTAIN POSTURE *****FREE LEG EXTENDS AND FALLS TO SLOW ROTATION***** HANG or HITCH?

13. Stride Method

14. Hang Method

15. Hitch Method

16. Landing HEAD AND CHEST REMAIN UP BOTH ARMS OVER HEAD, SWEEP DOWN ABSORPTION

17. Teaching Progressions SLJ- stick landing SLJ-stick, pause, squat SLJ, stick, pause, squat, rollback and kick ALL with no pauses

18. Put It All Together PARTS Top Speed Running Mechanics/Posture Acceleration Mechanics/Concepts Foot Contact Patterns for Penultimate/T.O. Swinging Segment Usage for T.O./Flight Landing Concepts Full Approach Runs without Jumps (mini T.O.s)

19. Put It All Together WHOLE Short Run Jumps with Landings 4 steps 6 steps 8 steps….. 12 steps… etc.