Developing The
Long Jump Approach

Why is the long jump approach important? Think about it...

A weak or clumsy approach will lead to a short jump.

Without the approach it would end up being...

a standing long jump.

The approach run is the key element in this event.

Speed and consistency are paramount!

An inconsistent run up will lead to inconsistent results.

The goal of the long jump approach is to build a gradual acceleration which develops into a maximum controllable speed at take off.

Gradually building the acceleration and reaching maximum speed at take off allows for the body to maintain its speed through the other phases.

Maintaining control is important. The transitions in the event can not be performed correctly if the speed is not under control.

Approach Length

In developing the run the first thing that has to be done is to determine the length.

For a beginner, the easiest way to do this is to run out the approach.

How far to run out the approach is best determined by the athlete. For a beginner 12-18 strides will work.

If they are fast, strong, and in decent shape, the approach is towards the longer side. A shorter run is used if they are slower.

The longer the distance the harder it is to be consistent. For beginners, shorter is usually better.

Don't worry about the length so much early on. As the athlete advances and gains experience, the length of their run will increase.

Once the amount of steps have been determined, the athlete then places their takeoff foot on the board and runs down the runway away from the pit.

There should be someone available to count the steps and make a mark where the jumpers last step hits.

Running The Steps

As mentioned before, consistency is critical. So critical in fact, that it is determined before the first step is even taken.

It may sound trivial, but one of the biggest mistakes beginners make is that they start their approach with the wrong foot.

Knowing what foot to start with in the long jump approach is essential. If an even number of strides is chosen (eg. 12 strides) the take off foot should be planted, and the first step should be taken with the non-takeoff leg.

Switch legs if an uneven (eg. 15) number of strides are used.

To begin, the legs push down and back off of the ground. This causes the body to lean slightly forward.

By the second and third steps a tempo develops. This rhythm creates the beginning of a smooth gradual acceleration.

It is important to build the speed slowly and to stay in control.

A good way to check for consistency (coaches only) is to use a visual marker...

Using the athletes steps, place a check mark 4 strides away from the board.

This way, as the athlete runs down the runway you can determine if they are running consistently. By seeing where their foot is in relation to the mark, will tell you if they are consistent or not.

If inconsistent at the check mark, corrections usually need to be addressed during the first 2-3 steps.

As the approach progresses, speed and momentum build, the body straightens up, and the athlete closes in on the next stage of the approach...

The Last Two Steps

Remember, the goal of the long jump approach is to build a maximum controlled speed that can be maintained through the takeoff.

The last two steps are critical for maintaining momentum and speed. These strides allow for proper transition into the take off.

The second to last stride also known as the penultimate stride, allows for the athlete to lower their center of gravity to set up and gather for the takeoff.

It also causes the stride to be longer.

Performing the penultimate step correctly is important.

As the athlete takes their last step, their lowered center of gravity begins to rise.

This causes the last step to be shorter. The shorter step decreases the amount of time the foot is in contact with the ground.

Less time on the ground allows for a better transfer of speed into the actual jump.

On the final step, the foot should be placed flat and slightly in front of the body.

Done correctly there should be no reaching for the board. If the last stride is too long in the long jump approach, speed will be lost, and the jump will suffer.

The Takeoff

In this stage of the long jump approach the final step takes place.

The foot hits the ground in a flat position.

If the foot is placed down toe first, the knee will not be able to support the weight of the body. It will ultimately collapse or buckle, and no takeoff will occur.

The foot being placed in a heel first position will cause the athlete to lose speed.

So...it is important that the foot remain flat.

On takeoff, the body should remain tall and continue to stay in an upright position.

The head and eyes are up, but not tilting back!

As the takeoff leg hits the ground, the muscles and joints quickly flex. This flexion creates a quick storage of energy. This build up of energy is then released... with great force!

This release is what causes lift.

It is good to think of "out and up" for the takeoff. This allows the athlete to continue moving forward through the jump instead of up.

There should be little emphasis placed on jumping up for the long jump. Jumping up is reserved for the high jump.

Too much height will limit the distance traveled.

It is at this point where the approach is complete. If the acceleration was gradual, and maximum controlled speed was reached at takeoff, 90% of the jump is complete.

The other 10% adds the finishing touches to a great long jump approach. It will be in that last 10% where the the extra distance can be squeezed out. To find out how to do that, there needs to be a focus on proper long jump technique.

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