Approaching Greatness
Managing Approach Run Length in Horizontal Jump Training and Competition
W
hether in training or competition, the length of the long or triple jump approach is a critical variable. Approach length dictates velocities as the jumper arrives at the board, and longer approaches (bringing higher velocities) raise the ceiling on performances. Of course, we all know that raising the ceiling isn’t necessarily the same as raising performances. An approach that is too long (and produces velocities that are too high) increases coordination demands and might very well decrease performances. In the same way, approaches in training should allow the purpose of the practice to be accomplished. When you take this into account, its remarkable how little thought is often given to such an important factor.
14 to 16 steps, and 16 to 18 year olds use 16 to 18 steps. Approaches longer than 18 steps are reserved for older and elite level competitors. The triple jump, with its higher level of coordinative demand, usually shows athletes using slightly shorter approaches than in the long jump. Most triple jumpers (at any level) usually use one to four less steps than they might use in a long jump competition. This, of course, is also affected by the athlete’s technical proficiency. For example, an athlete who is very sound technically in the triple jump might use only one to two steps less than they would in their long jump approach, while a person who is technically sound in long jump but struggles in the triple jump might use three or four steps less.
STEPS OR METERS? The key factor in approach run planning is the number of steps employed. More steps mean greater velocities. While an approach of a certain number of steps is associated with a certain measurable distance, it’s not smart to base approach length decisions on that measurement. Stride length is determined by talent and training. Better, more highly trained athletes exhibit longer stride lengths. In fact, when athletes of comparable talent and training levels use the same number of steps (and styles), their approach distances are often very similar.
ODDS AND EVENS In our discussion, we have been using predominately even numbers, but odd numbers of steps are allowable and, in some cases, advised. To understand this, we must have an understanding of human handedness patterns. All humans possess a leg that is stronger than the other, while the other leg is more coordinated than the strong leg. In most cases, right-handed people show a strong left leg and a coordinated right leg, although this is not always the case. Left handers (for some reason) do not show comparable patterns, meaning it’s not unusual at all for a left-handed person to have a strong right leg and coordinated right leg (the pattern we normally associate with right-handers). In any case, the strong leg should always be forward in the starting stance. Most athletes prefer to long jump off of the strong leg, which results in the approach containing an even number of steps. Some athletes, however, particularly the faster
COMPETITION APPROACH LENGTH – NORMS In long jump competition we see a wide range of approach lengths, sometimes as little as 12 steps or as long as 22 steps. When examining better long jumpers, 12 to 14 steps seem common for ages up to 12. Thirteen to15 year olds usually use
AUGUST 2023 techniques
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