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LONG JUMP
1. THE
APPROACH
-
16 TO 18 STEPS--SHORTER YOUNGER--LONGER COLLEGE-THE LONGER WITH THE SAME NUMBER OF STRIDES, THE BETTER-FIRST STEP WITH QUICK LEG (PUSH OFF WITH STRONG)--DRIVE 6- TO TRANS 4
-
CHECK MARKS-ATHLETES SHOULD NOT USE THESE--FOR COACHES REFERENCE ONLY-SOME USE FOUR STRIDES FROM START, BUT NOT RECOMMENDED-MOST PUT MARK FOUR STRIDES OUT FROM THE TO BOARD
-
2. GENERAL CONSIDERATIONS FOR PENULTIMATE:
- CONSERVE VELOCITY
- OBSERVE PROPER POSTURE--HEAD AND PELVIS POSITION
- ELASTIC ENERGY CONSERVATION--CONTINUE HIP OSCILLATION
3. PENULTIMATE STRIDE
- PRETENSION-90 DEGREE ANKLE
- HEEL LEAD-FULL CONTACT TO BRIDGE
- LOWER THE CENTER OF MASS ON THE FRONT SIDE (TO BOARD SIDE) OF THE PENULTIMATE STRIDE
- LOCATION--SLIGHTLY IN FRONT --LOAD STEP MEANS THAT THEY ARE STOPPING
- FULL BODY DISPLACE
- AT TOUCHDOWN THERE SHOULD BE A VERTICAL TIBIA
- HEEL KICK OF THE TAKEOFF LEG WILL BE VERY LOW ON THIS STRIDE
4. TAKE OFF
- PRETENSION-90 DEGREE ANKLE
- HEEL LEAD-FULL CONTACT TO BRIDGE
- FULL FIRING--UNRUSHED FOOT CONTACT TIME
- POWERFUL SWINGING SEGMENTS
- LOCATION--ONLY SLIGHTLY IN FRONT
- DISPLACEMENT PATH--HORIZONTAL COMPONENT TO CONTINUE FOR A LONGER PERIOD OF TIME- START RISE/TAKEOFF AFTER THE CENTER OF MASS HAS PASSED THE BOARD
5. FLIGHT
- CONTROL ROTATION WITH SWING LEG--BRING THE HIP FORWARD WITH THE SWING--SWING LEG MUST EXTEND AND FALL--
- PREPARE FOR LANDING--LARGE DOUBLE ARM DOWNWARD SWEEP TO THE FRONT-PRODUCES LEG LIFT. LANDING-ABSORPTION--CONTINUE FORWARD MOTION
These are my notes from the 1996 USATF Level II "Jumps" Coaching Education School. These were typed into my computer during the classroom sessions.
Recommended Resources
- Winning Jumps and Pole Vault by Ed Jacoby
- Terry Lomax: The Best of British Track & Field Long Jump Drills (DVD)
- Gary Derks: Track & Field News Presents: Technique and Drills for the Long Jump and Triple Jump (DVD)
- Irving "Boo" Schexnayder: Speed and Power Drills for the Horizontal Jumps (DVD)
- Mike Pullins: 25 Tips & Drills for Coaching Horizontal Jumps (DVD)
Latest News from the IAAF
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3 February 2012 - Hong Kong - With so many good African, particularly Kenyan marathoners around nowadays, it takes a bit of initiative to get into foreign races if you?re not one of the sub-2:10 brigade. So when Julius Maisei heard that the Standard Chartered Hong Kong Marathon ? an IAAF Bronze Label Event - was paying good prize money without an overly talented field, he chanced a thousand dollars on an air fare and a hotel room last year.
3 February 2012 - Moscow, Russia - It?s very cold in Moscow: the temperature in some regions of this huge city is minus 20 degrees C. But no doubt on Sunday (5) the Vladimir Kutz Arena will be crammed with fans of athletics. since the 'Russian Winter', the second IAAF Indoor Permit Meeting of 2012, is always adored by the Moscow public.
3 February 2012 - Long Jumper Darya Klishina, a regular correspondent of the IAAF via the IAAF Online Diaries, has taken time off her busy schedule to answer her fans? questions received via the IAAF World Athletics Club Facebook page. Darya received almost 200 questions ? here are the ones she selected?
3 February 2012 ? Linz, Austria - Tipped all week long as the marquee event, a riveting hurdle race between Americans Yvette Lewis and Lolo Jones unfolded as the highlight of the Gugl Meeting on Thursday (2) evening in Linz.
3 February 2012 - Birmingham, UK - World leader Holly Bleasdale will step up her Olympic Pole Vault preparations at the Aviva Grand Prix in Birmingham, the penultimate IAAF Indoor Permit Meeting, on Saturday 18 February.
