Download:Long Jump Instruction
The long jump is a track and field event in which athletes combine speed, strength, and agility in an attempt to leap as far from the take-off point as possible. This event has been an Olympic medal event since the first modern Olympics in 1896 and has a history in the ancient Olympics. In the long jump, athletes approach the sand pit after a run up of 12-20 steps, take off from the board, and land in the sand. Distance is measured from the start of the board to the first mark the jumper makes in the sand.
History
The long jump was one of the events of the pentathlon of the original Olympics in Ancient Greece. Long Jump was the only known jumping event in these Ancient Olympic Games. All events that occurred at the Olympic Games were initially supposed to act as a form of training for warfare in athletes would jump carrying hand stones which they would then drop in flight.
Phase breakdown
The Long Jump has five phases: the start, the acceleration, the take off, hang time, and the landing.
Training goals by phase
Start-to teach rolling start and proper first step
Approach-identify proper number of steps so jumper r eaches maximum speed at takeoff
Takeoff-maximize skills at turning horizontal motion into vertical motion.
Flight-we will work on skills needed to master the ‘hang’ technique of flight.
Landing-work on feet first landing and kick out.
Training technique
Start-Jumpers start in the two point stand, rocking back and forth and stepping forward with the take off leg.
Approach-Quick step drills and run ups to help us identify the athletes point of maximum velocity.
Takeoff-skipping, layup drills, and toe, toe, drop drills
Flight- four step run ups, hang drills off of ramp
Landing- two leg standing jump, jumping onto foam pit. Ramp and platform jumps into pits.
Training Theory
In the long jump, we break the jump up into its component parts and focus on one of these at each of the first five jumping practices. We will then start to tie them all together as we progress during the season. We will continue to use the drills on an individualized as needed basis later in the season.
Links
LONG JUMP TECHNIQUE AND TRAINING
Video
Take off drill with hurdle hops
Misc.
Sub-bantam jumpers do not have to worry about scratching they are measured from their takeoff foot.
Reference
Information derived from USATF Level one training school, Wikipedia, and coaches experience.
