TRAINING AND DRILLS FOR THE RUNNING LONG JUMP

The running long jump is an event that demands perhaps the greatest amounts of raw athletic ability
found in any of the contests that make up the sport of track and field. An elite performer in this event
has to be able to exhibit world or near world class speed. He or she must be able to perform specific
motor skills in such a rapid fashion that the individual would likely be an outstanding candidate for
almost any of the other field events. Strength and flexibility are the protectors of the athlete
competing in the long jump. Strength allows the individual to control and change the direction of the
athlete's center of mass. Flexibility allows the athlete to perform without destroying the muscle,
connective tissue and joint networks that are tasked with such great ballistic loads by this event.
The primary elements of the long jump are the run-up or approach, the final three steps of the run-
up, the take-off, the flight, and the landing phase.

It is valuable for both athlete and coach to consider some key factors that make up each of these
primary areas. By understanding some basic information, the ability of the coach and athlete to
communicate effectively in the formulation and execution of the training plan is enhanced.
The run-up in the long jump is the most important phase of this event. Speed is the most
valuable asset in the run up. Accuracy is the next most valuable asset of the run up (a very, very
close second.)

Developing the run:

a. The use of two markers is recommended. Using this technique gives a jumper a secondary
mark with which to check his progress and accuracy as he/she progresses toward the take-off.
The second check mark should not be closer than six strides from the take-off. An additional
Coach's checkmark may be placed at 30' from the take-off board. This provides a simple
method to calculate the athlete's velocity at take-off and the consistency of the run-up during
competition.

b. The length of the run-up should be long enough for the athlete to develop maximum
controllable speed. For the young jumper, this may mean that the run up may only be 10 or 12
strides. For the more experienced, stronger jumper with the need to develop great velocity, it is
not uncommon to see run ups of 150 feet or more. As the young jumper progresses in skill and
strength, it will be common to see the length of the approach run to become longer.

c. The characteristics of relaxation, consistency and rhythm are important in developing an

effective long jump run up. In practice, the athlete should strive to develop an approach that is
rhythmic, relaxed and uniformly quickening as the athlete approaches the take-off board.
Tension developed in the face, neck or shoulders during the run up will inhibit the ability of the
athlete to create the maximum velocity necessary for great efforts. As well, that same tension
will work against the effort as the athlete tries to convert from horizontal to vertical at take-off.

d. Great jumps are realized when the athlete has a run- up that exhibits excellent sprint technique,
very little inhibition at take-off (loss of velocity) , and a consistent non-altered striking of the
take-off board. Another way of phrasing this is to say "be fast and be in the right place at the
right time."

The final three steps:

a. This is the phase of the long jump where the athlete prepares for the vertical potential of the
effort. Vertical lift is the product of the horizontal and vertical forces that the jumper is able
to realize during the final three steps of the approach run up
 b. Beginning three (3) strides away from the take-off board, the jumper should begin the
transition part of the run up. This means that three steps away from the board, a slight change
in the stride pattern must occur. The third stride out is the sensory point. The second stride
lengthens slightly in order to lower the athlete's center of mass. The final stride of the take-off
run typically shortens so that the athlete can create greater muscle tension in the take-off leg
and create an increased vertical moment for take-off. The difference in length of the final two
strides is minimal. Great differences in the lengths of these two strides will result in excessive
negative acceleration (slowing down) at the moment of take-off.
c. One effective teaching cue used to describe this is to tell the jumper to think: "quick, quicker,
quickest" when doing these last three strides.

Take-off:
a. Remember: Sprint right up to the takeoff board.
b. Body position is important. The take-off foot should be slightly in advance of the jumper's
hips...the
hips should be slightly ahead of the jumper's shoulders. This is described as a slight backward
lean.
c. The movements performed by the free leg and the opposing arm on the take-off foot side will
create the vertical moment in the take-off phase. These movements should be characterized
by short radius, fast explosive actions.
d. The head should be carried in a normal position and the eye focus should be forward and
open.
e. The final two foot supports in this phase of the long jump should be flat, almost slapping
contacts.
Flight:
a. The flight phase of the long jump is the component of the event where there is the greatest
measure of variability. Flight technique assumes three primary forms. These are the stride,
the hang and the hitch kick techniques. Regardless of the technique used, there are certain
principles that should be remembered. Good balance while traveling through the flight phase
is essential. The ability to counter the forward rotation which is initiated at take-off is the best
indicator of the effectiveness of the flight form. If the athlete is young or struggling,
experimentation with these forms may be indicated.
b. Without good balance in the flight phase, it is impossible to be in position to realize an
excellent landing .
The landing:
a. As the jumper senses the descent of the effort, the landing phase must be initiated. Simply,
the athlete must extend the legs as far ahead of the center of mass as is possible...without
falling backward into the landing pit.
b. The best extension comes when the athlete moves the legs forward and upward in a
segmented pattern. This means the upper leg should come up first and should be followed by
the lower leg. This is possible in all three of the flight technique variables.
c. The greatest extension potential lies in the use of the slide landing technique. This is
accomplished by lifting the hips when the feet make contact with the landing pit. As the feet
make contact, the athlete must press the heels downward and contract the hamstrings causing
the hips to rise. As this is completed, the jumper must twist and allow the momentum of the
effort to carry his/her body past the line in the sand formed by the jumper's feet.
SUMMARY :

Never forget that the long jumper is a speed event. The training goals should be to develop speed
and to develop skills of jumping that can be executed at high speed. The training for the horizontal
events is explosive and very taxing. Be sure to give the athlete's reasonable recovery between
jumping days so that they can perform with reasonably fresh legs.

LONG JUMP DRILLS

1. Approach work, approach work, approach work.....

2. Short run jumps- 6 to 10 strides
3. Short run jumps to a raised take-off. 6 to 10 strides to a box will elevate the jumper and allow for
flight technique work. Landing in the vault or high jump pit is excellent for this drill.
4. Pop-ups- short run emphasizing the take-off action and the vertical impulse. This is also a great
drill to work on the slide landing technique.
5. Low hurdles with a one step (two support) recovery-Jumper goes over the hurdle with the
emphasis on the vertical component. When he/she lands, think: "one... TWO". Concentrate on the
short radius movements and the vertical impulse.
6. Plyometrics. Speed plyos, depth plyos, rhythm plyos.
7. Full run jumps- These are important to put the whole package together. They are especially
important to the newcomer to the event. Athletes can only be expected to do a very few
repetitions of this kind of drilling.
 Long Jump Drills
Rhythm Runs

On the track mark out with tape or cones, the normal run up distance used in competition. The athlete
should perform the run up as normal and the take off foot should be monitored for accuracy to the
take off tape/cone. The objective of the drill is to ingrain the athlete's mind with the speed, feel and
rhythm of the run up.

Take off drill

During the time between foot strike and take off, the jumper must apply forces to the ground in such
a way to conserve the horizontal velocities, generated in the approach run, while optimising vertical
velocity. Therefore, to maximise flight distance the take off actions must be precisely timed and
coordinated.

The following four drills will help the athlete exert some control over the variables that will
determine the magnitude and direction of the angular momentum generated at take off. The objective
of the drills is to ingrain the athlete's mind with the correct motor patterns necessary to execute a
successful takeoff.

Power position

The power position simulates the position of the body immediately after foot strike

1. Position the take off leg slightly in front of the hips with the heel planted on the ground
2. Position the foot of the trail leg slightly behind the hips
3. Slightly flex the knees of both legs
4. Place your hands on your hips
5. Look straight ahead

The slight knee flexion is achieved as a result of lowering the body's centre of mass in the final 3
steps before take off which allows the jumper to generate maximum vertical momentum.

Positioning the body for take off

1. Assume the Power Position

2. Tilt the pelvic girdle upward whilst thrusting it forward
3. Return to the power position
4. Repeat steps 2 and 3

Often an athlete will bend at the waist on take off - this will be eliminated if the athlete tilts their
pelvic girdle upward placing it inline with the spine in the final 5 strides from take off

Developing Vertical Lift

1. Assume the Power Position

2. Tilt the pelvic girdle upward whilst thrusting it forward and lift the chest
3. Extend the take off leg
4. Repeat steps 1,2, and 3
Timing and coordination

The instructions for this drill assume the right leg is forward in the power position

 Establish the power position

 Position the arms in their sprint position - left forward, right back
 While tilting the pelvic girdle upward extend the trunk drive and the take off leg (right)
 At the same time drive the right arm forward (keep elbows flexed) and drive the left knee
forward and up
 When the left thigh and right upper arm are parallel to the ground - stop them abruptly
(blocking)
 Return to the power position and repeat the drill

Five stride jumps into the pit

Using a Five stride controlled run in perform the "Take off drill", detailed above, landing in the pit in
the blocking position.

Focus on the final three strides

 Three strides form the take tilt the pelvic girdle upward placing it inline with the spine
 The penultimate stride is slightly lengthened in order to lower the body's centre of mass
 The final stride is shortened, the take off leg is accelerated to the board and is planted using a
quick pawing action. The flexed take off leg will be slightly ahead of the centre of mass and
the resulting braking force allows the athlete to execute the "Take off drill" movements.

Nine or eleven stride jumps into the pit

Using a nine or eleven stride controlled run in focus on the:

 flight phase technique

 landing phase technique

A take off board can be used to provide the extra height to allow additional time for the athlete to
focus on the flight phase technique

How Many

The number of times each drill is performed and which drills are conducted in a session will depend
on the athlete's ability. The focus has to be on quality not quantity so allow plenty of recovery time
between each jump
The following is an overview of a weeks training for each of the three phases of an annual training
program for the Long Jump.

Day Preparation Phase Pre-competition phase Competition phase

Core Stability work Core Stability work
Core Stability work
3 x 30m sprint drills 3 x 30m sprint drills
3 x 30m sprint drills
Monday Long Jump drills Long Jump drills
Long Jump drills
3 x 300m 2 x 300m
2 x 200m @100% effort
Weight training Complex Training
Core Stability work Core Stability work Core Stability work
3 x 30m sprint drills 3 x 30m sprint drills 3 x 30m sprint drills
Tuesday
3 x 3 x (100m, 50m, 100m) Long Jump drills Long Jump drills
tempo runs 8 x 100m @ 90% effort Complex Training
Wednesday Rest Rest Rest
Core Stability work Core Stability work
Core Stability work
3 x 30m sprint drills 3 x 30m sprint drills
3 x 30m sprint drills
Thursday Long Jump drills Long Jump drills
Long Jump drills
6 x 50m 3 x 150m @100% effort
Complex Training
Weight training Complex Training
Core Stability work Core Stability work
3 x 30m sprint drills 3 x 30m sprint drills
Friday Rest
Long Jump drills Long Jump drills
6 x 200m 3 x 200m
Core Stability work Core Stability work
Saturday 10 x 150m 5 x 150m @100% effort Competition
Weight training Complex Training
Sunday Rest Rest Rest