Long Jump - Keep it Simple

The Long Jump Backward Design – Keep it Simple

The Landing • Draw a square in the sand the size of a medium size delivery box – approximately 4 square feet • Take a 6 running step approach towards the long jump pit • At the 6th step, jump and try to land in the square. To ensure you fit into the square, pull your butt to your heels • Repeat until you are comfortable pulling the butt to the heels

Take Flight

You should aim for a nice arc after leaving the board

Stride Technique – Simplest Form

Equipment Needed – 12-inch hurdle placed 2 feet into the long jump pit • Use the same 6 steps and takes off from the mark • Run at a controlled speed from the 6-step mark with the last 3 steps being the fastest (short approach) • At takeoff, drive the knee up to the chest, thigh parallel to the ground • Hold that position for as long as possible, then bring the other knee to the first knee • Mimic the landing that you practiced earlier

The Takeoff • The optimum takeoff will play a big part in your successful jump. The higher your arc, the more time you will stay in the air • Start with a short approach – one where you can practice hitting the same spot • Gradually build your speed coming into the takeoff area – This must be a controlled speed • Pretend that you are preparing to jump on top of your bed after running down the hallway. Those last 4 steps will be fastest and then you will have to jump upward or go splat on your face • Again, remember your take flight and landing to put it together without slowing down when you take off from the mark

The Approach – The most important Phase • Without a consistent and accurate approach, the jump won’t be successful • Proper Running mechanics, acceleration, and speed are recipes to a successful jump • Accuracy is key so try to hit the same spot on the board all times • Start with a short approach until you build fitness and speed then go from a further approach • Break the approach into 3 phases • Gradual acceleration until you get to near top speed • At near top speed, you should be tall, with proper mechanics • Setup with faster steps by the time you get to the takeoff board