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
Stride Technique – Simplest Form
You should aim for a nice arc after leaving the board
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
