Long Jumps Drills
Approach to Take Off
By Travis Geopfert, University of Arkansas
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.
The Penultimate Step
Before Long Jump Take-off
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 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 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 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.