Long Jump Drills and Tips
Coach Travis Geopfert (University of Arkansas)
Pop Ups and Penultimate Drills
Most specific plyometric drill for long jumping.
Easy jog into the penultimate set-up
Many repetitions are very important.
Penultimate set up off of ramp or box
Forces athlete to put take-off foot down quickly.
Penultimate set- up into split landing
Forces athlete to hold drive knee.
Penultimate set-up off of ramp into a full landing
Good for full jump simulation with low impact.
Short approach pop-ups
Focus is on holding drive knee off of board.
Full approach pop-ups
Allows coach to see if athlete can handle speed of the full approach through the set-up.
The Penultimate Step and Long Jump Take-off
The second to last step of approach. A slight lowering of the hips in order to catch C.O.G on the rise at take-off.
Push C.O.G. onto the second to last step, pull your hips through, plant your take-off foot quickly.
The penultimate step is often slightly longer than any other step.
This takes place in order to lower the C.O.G.
Take-off step is slightly shorter than the others in order to “catch hips on the rise”.
Long Jump Approach Types
Blind 5 step approach
Do this off of runway. Coach uses chalk to mark 5th step. (Only count contacts of take-off foot. Step 1, step 2, step 3…etc.) Consistent first 2 steps. Good rhythm. Athlete can not change approach to adjust for board.
Move 5 step approach to runway
Measure distance of most consistent chalk mark to the start point. Measure this distance on long jump runway. The 5 step approach is used for most practice jumps. Have athlete master the rhythm of 5 step approach.
Blind 7-8 step approach
Same rhythm and process as 5 step approach, only add more steps (2-3 lefts or 2-3 rights) to create more speed at take-off.
Move 7-8 step approach to runway
Only allow athlete to use maximum controllable speed! Hips tall at take-off, and good rhythm are essential.
In Air Techniques
Easiest to learn, but easily allows for over-rotation.
Single Hitch Technique
Most common, fairly easy to learn, helps prevent over-rotation.
Most advanced, running in the air to counter balance over-rotation. Very good if athlete has time to complete it.
Long Jump: Points of Emphasis
Athletes must be in good physical condition.
Teach athletes how to bound properly.
Slightly more focus on speed development of long jumper, speed at take-off is #1 determining factor of distance.
Focus on penultimate set-up drills. Watch for catching the hips on the rise and finishing drive knee at take-off.
Do 5 step penultimate set-ups until you feel athlete can handle more speed.
Continually work on rhythm of the full approach.
Progress to full approach jumps after 5 step is mastered.
The full approach is 90% of the jump. Do a lot of approach work without jumping.
Long Jumps Tips
Use only maximum controllable speed.
Horizontal velocity is very important, but pointless if athlete is not strong enough to handle it.
Ingraining good mechanics in the penultimate set-up is very important.
Maintain horizontal velocity. Do not slow down at take-off.
Practice jumps are used for technique, not for distance.
Good technique will eventually create good distance.
Practice jumps off of a box into the high jump pit for easy landing.