Approach Development for the Long Jump Video
Long Jumps Drills
Approach to Take Off
Long Jump Approach Types
Blind 5-step approach
Do this off of runway. Coach uses chalk to mark 5th step. (Only count contacts of takeoff foot. Step 1, step 2, step 3…etc.) Consistent first 2 steps. Good rhythm. Athlete cannot 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 takeoff.
Move 7-8 step approach to runway
Only allow athlete to use maximum controllable speed! Hips tall at takeoff, and good rhythm are essential.
The Penultimate Step and Long Jump Takeoff
The second to last step of approach. A slight lowering of the hips in order to catch C.O.G (Center of Gravity) on the rise at takeoff.
Push C.O.G. onto the second to last step, pull your hips through, and plant your takeoff 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 Drills
(pop ups and penultimate drills)
Most specific plyometric drill for long jumping.
Easy jog into the penultimate set-up
Focus on dropping.
Penultimate set up off of ramp or box
Forces athlete to put takeoff 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.