Coaching Techniques for Long Jumps

To generate power for the long jump, athletes need to be able to sprint to a maximum controllable speed, prepare for takeoff and land in an efficient and safe manner. Long jumpers can generate greater power by building up speed during the initial accelerating phase of the event and learning how to jump properly at take off. By following an exercise regimen consisting of interval training, plyometrics and resistance training, competitors can increase muscle strength and power, which improves performance. Before starting any exercise program, be sure to consult a physician.

  1. Acceleration

    • Maintaining the proper rhythm during the approach allows you to achieve the ideal speed at takeoff and ensures that you make proper contact with the takeoff board before bounding. Lean forward to start your run, but maintain an upright posture upon approaching the board. Sprint on the balls of your feet and focus on the pit during your approach.

    The Takeoff

    • To generate power on takeoff, your movements must be precisely timed and coordinated. Sink and then raise your hips during the take off phase. Keep your hips slightly in front of your shoulders at takeoff, and make sure the takeoff foot is slightly in advance of your hips, striking the board on the mid line. Brian Mackenzie, track and field coach, notes the final two foot supports in the takeoff should be flat. Move your arms and non-takeoff leg rapidly upward and keep your eyes focused forward and slightly up.

    Landing

    • Limiting forward rotation is the goal on landing, because much of the leap distance has been determined by the power generated during the accelerating sprint and takeoff. Move your heels as far away from the take off board as possible when landing. Contract the hamstrings and press the heels downwards as your feet make contact with the sand. Twist your hips to one side and allow the forward momentum to carry your body beyond the landing position.

    Maximum Speed

    • You can develop maximum speed by sprinting over different distances and at various levels of intensity, running up hills and engaging in varied running drills. Maintaining the proper posture and pelvic position are key elements in developing maximum speed for your takeoff.