LONG JUMP:

Approach:

The easiest way for a long jumper to improve their performance is to develop a consistent approach.
The goal of the approach is to get to the best possible take off position at optimal speed. The long
jumper must employ proper running mechanics on the runaway as outlined above. Eyes must be
focused ahead, while being aware of the take off board. Hips must be tall, high knees on the approach,
arms bent at 90 degrees and hands relaxed.

A long jump approach is individual but as a guideline – for athletes under Grade 8, an 11-13 step
approach is appropriate. Athletes in Grade 9 and up should use 15 or less strides.

1) For a RIGHT footed jumper using 13 strides the athlete stands facing away from the pit with
the heel of the LEFT foot at the edge of the board closest to the pit.
2) The athlete then accelerates down the runway and has someone mark his 13 th step on the LEFT
hand side of the runway (as you face the pit). By marking the LEFT side of the runway the
athlete will be reminded to start with his left foot beside his mark.

A right-footed jumper with a 13 stride approach marks the left side of the runway

3) The athlete should run the approach through 5 or 6 times, but should not jump! At this point
the accuracy of the approach is being determined. Remember, if you started with your left foot
on the board to run out your approach you will need to start with your left foot at your mark!
The mark should not be adjusted after every approach. If the athlete is very inconsistent and is
missing the board by a different amount each time, leave the mark where it is until they start
running consistently. If they are missing the board by a consistent amount, then the mark
should be adjusted.
4) Get the athlete to measure the length of their approach from the edge of the board closest to
the pit to their mark. Use a tape measure or have the athlete count the number of foot
lengths. Record the distance on a piece of tape and put on the the heels of their spikes so that
they always have it with them when they jump. The mark may change slightly depending on
where you jump, as it will be different on grass than in a gym and it will be different when the
wind is behind you or when it is calm. Usually you will only need to move it a bit, so a
measured approach gives you a point to begin adjusting from.

Take Off:

Characteristics of the take off position include:

1) The take off foot should be just underneath the hip with a “pawing” action backward.
2) A full extension of the take off leg and a powerful knee drive are required. Drive the knee
forward and upward keeping the take off leg extended. The emphasis must be to “freeze” the
take off position with a large split between the drive knee and take off leg.
3) The arms are driven in a more pronounced path than during a run with one arm driven
 forward and up and the other back.

SAIL Technique:

The SAIL technique is the simplest technique for long jump. It is also a very effective method of
jumping, many of the top female long jumpers in the world jump over 7 meters using the sail
technique! It is also the basis for any of the other effective long jump techniques.

1) Following the take off, hold the *full split* position, drive knee up high in front of the hips,
back leg extended.
2) Just prior to landing bring the take off leg forward to the same position as the drive knee.
3) Extend the legs for landing.

Picture

Flight: (hang)

1) The free leg is swung down and back, extended, and well behind the hips.
2) The arms are, at the same time, lifted upwards and the whole body is extended in as lightly
arched position. This is the characteristic hang position which is designed to slow unwanted
forward rotation and assist the lift of the legs for an effective landing position.

Landing:

Landing is one skill that can add considerable distance to each jump as most young athletes land with
their legs straight beneath them. By remaining tall and extending their legs in front of them as they
land they will be able to achieve better performances.

1) Remain upright as long as possible. As the jumper descends towards the pit, the arms are
swung forward and downward to assist the “leg shoot”. Lift the legs, do not drop the upper
body! The legs absorb the impact as the feet contact the sand to carry the body ahead of the
landing spot.

DRILLS FOR LONG JUMP:

Since many repetitions are needed to correct technique, many of the drills are done from only 3 or 5
strides. This allows the athlete to take more jumps than they could from a full approach. Most athletes
rush their jump and begin to land too soon. These drills are designed to force the athletes to spend
more time in the air, before beginning their landing. The same principles apply as in full approach
runs, keep your foot beneath your hip at take off, stay tall, and accelerate off the ground.

1) 3 step “pop up” - “freeze” the take off position, hit the ground running.
2) 3 step “pop up”, land in split position, keep upper body upright with take off leg extended.
 Landing in the split position is one way to force the athlete to delay their motion in the air.

Pictures

3) 3 step “pop up” and “switch”, hold drive knee up as long as possible, “switch” legs while in the
air so that the take off leg is up in the same position as the drive knee was at take off, and the
drive knee is now extended much as the take off leg was.
4) 3 step “pop up”, “switch”, and land in split position, maintaining an upright position. Emphasize
getting the take off knee as high as possible on the switch phase.

Once the 3 step drills are done technically correct, then 5 step approaches can be used.

LANDING DRILLS:

The easiest way to practice a landing is from a standing long jump position.

1) Stand on the edge of a pit, feet shoulder width apart and do a standing long jump. Drive hips
forward and upward, arms drive upward and are together above the head. Bring the feet
through beneath the body and attempt to push them into the sand in front of your body as
opposed to underneath your body.
2) As your feet enter the sand bring the arms through and drive them toward the feet. As your
hands pass your feet try to lift your hips out of the sand. If you drive your arms forward your
body will continue moving forward as you enter the sand and you will not fall backward. If you
drop your arms straight down your body will drop straight down and there is a good chance
that your butt will hit before your heels.

Pictures

Two foot take off, up and out, arms above head, reach for feet, lift hips as feet hit the sand.

3) The next step is to do a full jump from a five stride approach utilizing all the above drills. At the
end of the practice, allow the athletes to do one or two full approaches with jumps
emphasizing the skills that have been practiced.
 Long Jump 36 min

1) Styles:
a) sail
b) hang
c) hitch-kick

2) Approach
a) walk or jog into approach to hit mark
b) short approach with beginners
c) easy build up to run up -> acceleration
d) aim for mark 5cm behind foul line
e) run tall & upright, hips high

3) Takeoff
a) Sprint take-off
-opposite arm + leg going forward powerfully
b) Double arm
-drive both arms in take-off

-Lower hips on 2nd last step, but then rise hips back up at take-off.
-Plant foot should be flat-footed
-Drive free knee up and parallel to the ground
-Drive opposite arm forward, and drive on-side arm back.
-Do not look at board, but do not focus past pit.

Settle step Keys (last 3 strides)

-hips down on the ???
-hips back up at take off
-maintaining speed

Style

1. Sail – easiest, but least effective

-after drive, tail leg is brought up to drive leg in a pike position, in landing position immediately

2. Hang – while in air, knees and arm are both behind body mid-line
-trail leg is held back at take-off
-pause in this position
-drive both knees forward
-both arms brought forward down
-stops forward rotation
3. Hitch-kick – advanced (bicycling position)
-1 1/2 hitch-kick
-must be jumping 19 feet for hitch-kick to be effective.
Landing
-Forward rotation will force legs down, hold pike position as long as possible
-Legs should be parallel to ground as long as possible
-Heels should hit first, then bend knees

Drills – acquire skill while gaining speed & strength.

Types of drills:
a) exaggeration e.g. Driving knee
b) isolation e.g. Isolate just the knee drive
c) repetitions e.g. Do over & over to make skill automatic

Approach Drills
-want to be close to take-off line
-max controlled speed at take-off line
-checkmarkers should be adjusted during competition
-establish a routine on approach
-practice 2-3 run throughs
-add a “pop-take-off” on last run through
-be aware of board, but don't look at board during take-off -> peripheral vision
-practice run throughs on track not just runways
-practice run throughs into the wind
-remember you can't run too many run throughs

Take Off Drills

-continuous walking take offs (repeat take-offs with 3 step approach)
-jogging take-off (drive knee & opposite arm forward, land in sand with drive knee forward and trail
leg back)
-practise pop-up trying to hit head with towel hanging from a pole

Two speed hurdle drill – works on quickness of last 2 steps

1) drive front leg up
2) quick, quick, float rhythm
3) back leg stays straight
4) jump drill, not a hurdle drill

Practice with “off leg” as well – add symmetry, learn, in case of injury

Jump up onto 2 high jump mats – teaches athlete how to get height.

Flight drills – Standing Broad Jump from box onto high jump mats trying to get into hang position.

Stair Drills
1) single stairs for quickness
2) double stairs for strength
 3) hopping on single leg, double leg

Hill running
1) plyometrics uphills.