Teaching Progression For Jumping Events
Teaching fundamental movements to prepare young athletes is the first step to long-term success for the jumping events.
Take Off Basics
Start by walking down the track with three step pop ups barely getting the take off leg off the ground, then advance to pop ups with a big lead knee drive, aggressively driving the arms (opposite arm/knee drive).
Standing Long Jump Variations
Standing long jump variations can be trained to learn the take off and landing basics for the long jump. Start on the edge of the long jump pit with the feet approximately shoulder width apart, bend the knees, push off the ground with the feet and swing the arms forward. Land in the sand with both feet flat and let the knees give a little and hold both arms straight out during the landing.
Next, perform the same exercise then pause, and add kicking the feet out and land with in the lower body in the sand. Then, try a regular standing long jump landing in the sand with the heels first, sliding the knees up to the heels in the sand.
Long Jump Approach
Add a three-step approach and five-step approach.
Work back to a 12 step approach for more advanced long jumpers.
Soft Landing Drills
Using a ramp and jumping into a high jump it can help teach proper landing mechanics. Using 5-7 steps and taking off into the high jump pit is a good low impact exercise for long jumpers.
Standing on the high jump mat and jumping up, kicking the feet forward and reaching the hands to the toes is another good exercise for the landing in the long jump.
Developing proper sprint mechanics is an important part of consistent runway management.
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