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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.

 

   

 

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