The Four Components Of
The Long Jump Technique
It is extremely important to know what is involved with proper long jump technique. Understanding the elements allows for the ability to breakdown and focus on the key aspects of the event. In the long jump, there are four key areas that need attention. They are...- The Approach Run
- The Takeoff
- The Flight Through The Air
- The Landing
Each one of these areas plays a critical role in squeezing out every extra centimeter possible. If one area is weak, performance will suffer. Most of the time if there is any major flaw in the long jump technique, it can be traced back to...
The Approach Run
As with all other jumping events in track and field, the approach is critical. It's the one aspect of the long jump technique that gives the athlete the ability to travel great distances and heights. In the long jump approach, the purpose is to build a consistent gradual acceleration that allows the athlete to run at a maximum controlled speed. It is necessary that the approach be run the same way each and every time. If it is not, valuable distance will be lost, and the chances of fouling increase greatly. The best way to develop consistency is to generate a good rhythm. If a rhythm is set, it allows for a nice tempo, and the athlete becomes accustomed to this natural motion. Once there is a rhythm it allows for a gradual acceleration to maximum controlled speed. Running down the runway as fast as possible in an all out sprint will actually limit the ability to jump far. So it is vital that speed is controlled. The reason for a controlled speed is that it allows the body to be set up for a proper transition into the next phase of the long jump technique...
The Takeoff The takeoff is the part of the long jump technique where maximum controlled speed and momentum are transferred into flight. The goal here is to maintain as much speed as possible through the transition into flight. To do this properly, there needs to be a preparation stage. This does not occur on the last step, it actually begins on the penultimate (second to last) step. The penultimate step (which must be placed flat on the ground) enables the jumper to lower their center of gravity and properly transition their speed and momentum into the last step. Another way of to think of it, is as a gathering of the jumpers body before the jump. Because of the lowering of the body, or gathering, this step is different from all others during the approach. During this step the body travels a little further and causes the stride to be longer than the others. This is important! It allows the body's center of gravity to rise during the final step. This rising of the body leads to a much shorter last step, and quicker takeoff. As the foot hits the ground on the last step, it will be flat and placed slightly in front of the body. But not too far in front of the body. "Reaching for the board" is the same as applying the brakes in a car. Everything slows down! This causes a much weaker long jump, and the distance suffers because of it. As the takeoff leg contacts the ground all of the energy, speed, and momentum that have been built to this point is now stored up. Through a quick stretching and contraction of the muscles on takeoff, this stored energy is then released... explosively!
It is at this point where long jumpers need to focus on jumping out and up. It is not the high jump! Emphasis should not be placed on height. If the takeoff is performed correctly there will be enough height to achieve maximum distance. As the body moves through this phase it should continue to be in an upright position (staying tall). If there is a lean too far forward or back, the result is a much shorter jump. Along with staying tall, the head should be up, and the eyes should be looking out. Looking down will bring the shoulders forward, again resulting in a shortened jump. As the jumper carries through the takeoff, the next focus in the long jump technique now shifts to...
The Flight Through The Air The goal for this phase of the long jump technique is to control the body, and prevent it from rotating forward. By preventing rotation, the athlete is placed into a position that allows for a greater distance in the jump. There are three different jumping techniques or styles that can be used to place the body into the correct position. - The Sail
- The Hang
- The Hitch-kick
The Sail Technique This is a technique that is favored by beginners because of its simplicity. Once the takeoff is achieved the athlete brings their feet and toes up. The best way to think of this is to reach out and touch the toes. This is good, because it allows the legs to be brought up quickly and held in position for as long as possible. This sets the athlete up for an appropriate landing. The issue with this style is that the legs being fully extended and held as long as possible, can cause the body to rotate too far forward. This early rotation can actually cause the legs to drop prematurely, losing valuable distance. The second style used in the long jump is...
The Hang Technique In this style the body is lengthened out to be as long as possible. The position is held for a short time, hanging in the air. Hence the name. As the athlete continues to hang they eventually reach the top of their flight path. The arms swing up and over the head, and the legs begin to rise. On the way down the arms continue to circle forward, and the legs rise up and extend outward. This puts the athlete into an appropriate landing position. This technique is suitable because the extended or lengthened position slows the body from rotating forward too fast. The motion of the arms moving forward allow the athlete keep their feet up. The final style is...
The Hitch Kick
This technique looks as if the athlete is running through the air. It is an advanced style and is normally used by athletes who have been jumping for some time. Although there is some debate about whether there are benefits to using this style or not. The one thing this technique does well, is it curbs the forward rotation of the body while in the air. This is done through a cycling motion of both the arms and the legs. With this motion the jumper can keep the body in an upright position. The cycling motion of the arms is important because as they come forward it helps to bring the legs up into a good position for landing.
The Landing The fourth and final phase in long jump technique, is a phase that can make a significant difference in the distance of the jump. While in flight, if the body rotates forward too fast one of two thing will happen. - The athlete will fall flat on their face
- The flight phase ends too early and the legs are dropped
Both will significantly limit the distance of the jump. To perform the landing correctly, one of the three styles mentioned above (The sail, hang, or hitch-kick) needs to be implemented. These styles limit the forward rotation produced at takeoff. The other important factor in all of these styles is the motion of the arms. In all three styles there is a forward sweeping motion. This allows the legs to be lifted up. As the legs are lifted, it allows for a greater extension during the landing phase. This results in a greater distance. Once there is contact with the ground, the knees bend, and the hips and butt collapse into the heels.
The arms continue to move forward, and in doing so prevent the body from falling back. If all was done correctly, then the jump will be successful, and a maximum distance will have been achieved! By understanding and focusing on the four areas involved, there will be significant improvements in the distances traveled. If there are any issues with the jump and it has not been completed correctly, chances are, faults can be traced back to the approach. The approach sets the ground work for a proper takeoff, flight, and landing. Once everything is balanced the rest of the long jump technique will come together. Good distances will be sure follow. To see a further breakdown of the most important element of the long jump technique, click...here!
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