Understanding and Coaching
Individual Long Jump Components
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Article
By: Ed Jacoby
U.S.A.
Olympic Coach
Boise State University, Boise, Idaho
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GENERAL OBJECTIVES
1. SPEED AT
TAKE-OFF
2. ANGLE OF
TAKE-OFF
3. HEIGHT OF
THE CENTER OF MASS AT TAKE-OFF
4. CONTROLLING
BALANCE AND ROTATIONS
5. EFFICIENT
LANDING
Note: It must be remembered that although these
objectives are individual, they must be grouped into a whole and
they generally are contingent upon each other. When one of these
components change, look for the others to change too. A common
rule is: If there is a problem with one portion of the jump, it
is usually the result of the preceding phase.
DISCUSSION OF THE FACTORS
1. SPEED
AT TAKE-OFF
a. Occurs only at the instant
of foot release
b. It is developed throughout
the runway (the acceleration curve and the acceleration progression)
c. Speed occurs from a blend
of momentum, stride length and turnover. Time of foot contacts
during push-out steps.
d. For speed to be effective
in the jump, there must be a conversion from horizontal to vertical.
e. The mechanics of the last
three steps are crucial for an effective jump; the key being to
slow horizontal as little as possible while making as big a vertical
force as possible.
f. The need to develop an
effective runway model: length of run, coach's mark, and speed
through this mark to take-off.
2. ESTABLISHING
AN EFFECTIVE ANGLE OF TAKE-OFF
a. The angle of which we speak
occurs only through the center of mass.
b. Identifying the parabola
or flight path of the athlete. It is determined only on the ground.
c. The flatter the parabola,
the more speed saved into the jump.
d. Nothing the athlete does
in the air will change speed or angle; however, body maneuvers
can shift the center of mass on the flight curve.
3. THE IMPORTANCE
OF CENTER OF MASS HEIGHT
a. At instant of free flight,
gravity begins to act on the athlete. Because of this, the taller
or the higher the athlete is at take-off, the greater the distance
of travel.
b. An additional factor for
achieving hip height is, the more velocity achieved, the higher
the center of mass will ultimately be. Example: 6 meters per second
= 7", 8 meters per second = 16" and 10 meters per second = 22"
4. UNDERSTANDING
BALANCE AND ROTATIONS DURING THE FLIGHT PHASE OF THE LONG JUMP
a. Forward rotation is the
enemy of the conventional long jumper.
b. A long body or limb axis
is the means of retarding rotational problems
c. Developing a secondary
rotation is the means of absorbing rotation.
d. The sail, hang and hitch-kick
styles of long jumping
e. Understanding action and
reaction and center of mass shifting during the landing.
SELECTED LONG JUMP DRILLS
1. Count (take-off
foot) runways with pop away from runway.
2. Timed last four steps to
determine length of runway
3. Power skips
4. Galloping
5. Split Drills
6. Alternate Split Drill
7. Downhill Running
8. Knees to Chest Pre-landing
Drill
9. All bounding drills to
aid posture and body alignment
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RUNWAY SETUP
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| Number
of total steps |
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12
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14
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16
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18
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20
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6 Count=12 steps
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R
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7 Count=14 steps
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L-S.P.
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L
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8 Count=16 steps
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R
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R
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9 Count=18 steps
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L-S.P.
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L
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2 L
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10 Count=20 steps
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R
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R
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R
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L-S.P.
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1 L
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2 L
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3 L
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R
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R
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R
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R
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L-S.P.
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1 L
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2 L
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3 L
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4 L
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R
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R
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R
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R
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R
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1 L
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2 L
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3 L
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4 L
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5 L
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R
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R
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R
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R
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R
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2 L
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3 L
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4 L
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5 L
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6 L
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R
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R
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R
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R
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R
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3 L
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4 L
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5 L
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6 L
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7 L
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R
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R
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R
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R
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R
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4 L-C.C.
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5 L-C.C.
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6 L-C.C.
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7 L-C.C.
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8 L-C.C.
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R
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R
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R
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R
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R
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5 L
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6 L
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7 L
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8 L
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9 L
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R
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R
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R
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R
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R
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6 L-T.O.
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7 L-T.O.
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8 L-T.O.
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9 L-T.O.
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10 L-T.O.
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| Step and count patterns. SP= starting point;
CC = coach's check; TO = takeoff. The coach's check is shown
at four steps from the takeoff, but could be moved to six
steps from takoff for advanced vaulters. |
