1. Sue Humphrey USA Track & Field
The Long Jump
Sue Humphrey
USA Track & Field

2. Who Is My Jumper?
The primary characteristics required for success in the jumping events are:
Speed
Power
Jumping ability

3. Horizontal and vertical velocities that combine to form takeoff angles
What Makes The Jump?
Horizontal and vertical velocities
are the two components
that combine to form takeoff angles
in the jump

4. Keep In Mind…
An increase in vertical velocity normally will result in a decrease
in the horizontal velocity

5. Horizontal velocity
is developed
in the approach
The takeoff should produce
vertical velocity, creating a
greater projection in flight

6. Vertical velocity is achieved by a slight lowering of the center of mass. This is done through the last 2-3 steps. The jumper’s momentum MUST be maintained during this settling/lowering!

7. Goals of the Approach: To achieve desired velocity.
To achieve accuracy in the takeoff location
To achieve good body positions for takeoff

8. Is The Jumper A Sprinter?
The jumper must be proficient in the skills of sprinting, as the approach looks like a basic sprint.
It is a progression from acceleration mechanics to maximal velocity mechanics.

9. Equipment Needed
Sprint Shoes
Specialized LJ Shoes

10. The Approach
The Starting Position Which one should I use? Does it matter? Consistency is the key!!

11. Length Of Run – Number of Steps Used
Posture Used In Run
Length Of Run – Number of Steps Used
10-16 strides guide

12. Phases Of The Run Transition Phase Drive Phase Middle Phase
1st 3 steps
Coach’s
Mark Option

13. 4 Phases of the Approach Each should blend seamlessly into the next
Start: Simpler starts are more consistent!
2. Drive Phase: Characterized by low frequency and large forward movement.

14. Continuation (Middle) Phase: Characterized by continued progression to maximal velocity mechanics
Transition Phase: Characteristics should be similar to those of a good continuation phase.
Prepare for take-off

15. Take Off Keys
Conserving good posture is a key concern throughout preparation and takeoff. Proper sprinting technique is vital!
Large ranges of motion in the hips and relaxation should be continued to insure an effective takeoff.

16. Keys Continued
Conserving horizontal velocity is vital. No slowing should occur in the final steps.
Foot contact should be made under the body’s center of mass.

17. Prepare for TakeOff The last 2-3 steps should exhibit:
Dorsiflexed ankle
Rolling action of the foot upon contact
The body should move in front of the foot while it is in contact with the ground

18. Penultimate Step
The penultimate step is the second to last step and it helps set up takeoff
*Contact made under the hips
*Lowering of the body
*Movement of the body over the penultimate step

19. Take Off
The takeoff step should be grounded under or only slightly in front of the body’s center of mass
There should be a very slight give in the joints of the takeoff leg in order to set up a stretch reflex

20. Takeoff leg should extend completely during takeoff.
The jumper’s body should continue to move forward for an instant after the takeoff foot hits.
The free leg and arms should swing powerfully and through a large range of motion.

21. Visual Focus During the Approach – “Steering”
Long jumpers inherently adjust the lengths of their final steps in order to hit the board
Early approach adjustments are better than “last-second” adjustments

22. Some coaches use a checkmark four steps away from the board at the start of the transition phase.
This is a COACH’S mark. The athlete must look forward!!

23. Up, Up & Away Takeoff should be forward and upward
Arms should split and swing forcefully.
Free leg should be swung powerfully forward and upward

24. Which Flight Style To Use?
Hitch Kick – running in the air
How To Teach This Style—
Off a box
Whole-part-whole
Video of Elite & your athlete
S Humphrey 2010

25. “Hitch” Keys

28. Hang – staying “Long” in the air How To Teach The Hang---
Off a box
Whole-part-whole
Video of Elite & your athlete

30. watch this dropping position
Keep shoulders level—
watch this dropping position

31. Impact and Post Impact Characteristics
Landing
Impact and Post Impact Characteristics
Leg Extension
Movements of the Arms
Absorption of Forces
Post Absorption

34. What’s Wrong?

35. Training Guidelines
Runway and approach work can be done on the track as part of a warm up on a non-jump day.

36. But, don’t forget the “whole” action in practice too!
A lot of technique work, especially in the horizontal jumps, should be done from runs shorter than those used in a meet.
But, don’t forget the “whole” action in practice too!

37. Stop workouts when fatigue creates technique problems Break movements down into easily practiced and mastered parts in early stages of learning Whole-part-whole method

38. Sue Humphrey humphreyhj@aol.com