Coaching the Long Jump
2016 OATCCC Clinic January 28 - Columbus, Ohio
What Are the Physical Components of Long Jump?
• Strength- The ability to produce force
• Speed- The ability to move the body quickly
• Coordination – The ability to perform a skill precisely
• Are there others missing?
• YES!
• But, they are combinations of the above – ex.
Power
• Is the ability to produce force QUICKLY!!!
• This is a combination of strength and speed
• Why does this matter?
• Because they must be trained specifically and in a proper order
• As well as executed in a proper order on the runway to be successful
What are the technical components of a long
jump?
• Approach
• Takeoff
• Flight
• Landing
Approach
• Start• The action or motion used by the athlete to initiate the run
• Walk in, 2 pt start, rocking, others???
• Drive Phase• The first few steps of the approach ( in an 8 stride approach it is the first 2-3)
• Continuation Phase• The next 3 strides of the approach
• Transition Phase• The last 2 strides of the approach where the athlete approaches the board for
takeoff
Start
• How to decide the best way to start
• The first rule is the athlete must be able to duplicate this no matter the
situation
• It is a good idea to have younger less experienced athletes start more simply
than older more advanced athletes
• They tend to develop a style and flare all on their own
• I am open as a coach to let the athlete be an individual as long as the starting
position does not adversely effect the principle goal of the drive phase
Drive Phase
• The 1st 2-3 strides (R and L) of an 8 step approach.
• The D.P. is meant to allow the athlete to create momentum and
accelerate
• It must be shorter than on the track but has similar characteristics to
the initial steps in a sprint
• The main directional push is horizontal in nature
Continuation phase
• The C.P. is the middle 3-4 strides of an 8 stride approach
• It is where the athlete seeks to get to Maximal or “Optimal” Speed on
the runway
• When compared to sprints, mechanical characteristics resemble an
athlete that is tall and at full speed
• The primary directional push is vertical
Transition Phase
• The T.P. is the last 2 strides of an 8 stride approach
• This is where the athlete has there final “approach” to the board and
prepares to jump
• Hips should move down and then flat through board – Rise at or
after!
• This is the part everyone destroys
• Athletes and COACHES!
Takeoff
• This is where the athletes takeoff foot comes into contact with the
ground on the final step of the approach
• The final goal here is the prepare for flight and actually initiate the
jump
Flight
• This is when the athlete’s takeoff foot leaves the ground
• The main goal here is to control rotation through a series of motions
in the air to allow the body to prepare for the landing
• It is important to note that the flight pattern is set once the takeoff
foot actually leaves the ground
Landing
• The landing is initiated in flight and if done properly allows the athlete
to maximize the overall distance of the jump by placing the body into
the correct position
• It also limits chances of injury and impact to lower limbs
Establishing an Athletes Approach
• Where?
• NOT ON THE RUNWAY!
• This is best done on the track and in spikes.
• A series of runs where the coach has the athlete execute a run and marks several
things – MULTIPLE TRIALS MUST BE RECORDED
• Takeoff foot at stride 8 – takeoff spot (Board)
• Takeoff foot at stride 6* - Coaches mark
• 2nd step or 1st stride- rookies only!
How To Train For Long Jump
• Here I need to talk about
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Weights- Olympics- Statics- Regional
Sprints/ approach days ( accel v max vel)
Repeat takeoffs and all variations of them
Tempo running extensive- teaches consistency- don’t over do this
Med ball – CATCH THEM TOOOOOOO!!!!!
GS circuits
Multi throw- Multi jump
Plyometrics
Jumps/ short jumps- standing through step
Weight Training For Long Jump
• Olympic Lifts- Cleans, Snatch, High Pulls, Jerk – all variations/ starting
positions
• These are a staple in training all year.
• Heavier = strength
Lighter = Speed/ Power
• Sets 4-9 and reps of 1-5
• Static Lifts- Bench- Squat- Deadlift- Military press, etc.
• These are great for offseason and pre comp.
• Sets ~ 3-6 and reps of 4-8
• Regional Lifts- Curls, Tri. Ext, Ham curls, etc.
• Sets ~3-6 and reps of 4-10
GS Training for Long Jump
• General Strength/ Circuits- Typically Bodyweight 2-3 sets of 8-12 reps
• or for time in circuit fashion
• Circuits 2-3 sets 8-15 minutes MAX per set ratio of 1:1 (hard) or easy 2:1) rest to work
• Ex. Body weight squats 30 sec on and 30 sec rest or 30 sec on and 60 sec rest
• General Strength/ Circuits- Typically Bodyweight 2-3 sets of 8-12 reps
MB Training for Long Jump Continued…
• Medicine Ball Throws
• These are great training tools
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Cheap, almost everyone has them, beneficial to more than LJ
These can be done as circuits as well
Can train almost any body region with them- Chest pass, squat and push, knee flicks
Sets 10-20 with reps of 5-10/ sets in circuit fashion only 2-3 sets per region or exercise
Catch and toss is great for impact acceptance! HUGE FOR JUMPERS!!!
Ball weight? Men ? Women? It depends on the exercise and the athletes ability
Multi Throw and Multi Jump Training for LJ
• Multi throw- UHF-OHB-Hammer with variations in starting position
• Men- 8-16lb depending on ability Women- 6-12lb. depending on
ability
• Standing, hop forward, backward toe board, ground, etc.
• Usually in sets of 3 to 5 throws 15-50 total
• Multi Jump- Variety of reactive strength plyometrics
• In place, short and extended bounding, Xdepth jumpsX, single leg and
double leg jumps
• Volumes – about the same as multi throws 30-50
Sprint Training for Long Jump
• Acceleration- less than 10 - 40 m – horizontal
• Starts – always dictate the position
• be progressive
• Tricky because approaches are not acceleration work!!!
• Why not?
• They have both horizontal and vertical components. Closer to speed
• Speed – over 40m - ~70m- vertical
• Always dictate starting position
• Ins and outs, fly 30’s, etc.
• Approaches!!!
Short Jump Training and Long Jump
• For LJ these start from a standing and move to ~10-12 steps max.
• These are not done every day
• 1-3 times per week MAX! (2)
• Repeat takeoffs- all variations
• Teaching the landing from standing as well.
• Control rotation DO NOT LAY DOWN!
• Stand, squat, butt down feet out
• As they get better move back to more steps
• More steps = less reps
Tempo running
• For Jumpers???
• YES!!!
• Typically use less distance than your Long Sprints groups and do them
less frequently
• These are a great way to teach jumpers consistency and to run
relaxed.
• Shoot for ~ 1600 m total
• 10 x 150 @70-75% effort with 60-90 sec rest.
• Outdoors I LOVE as the crow flies
What goes with what for training?
• Sprints-approaches- multi jumps-multi throws-Olympic and static liftsshort jumps• You do not need to do them all BUT these work well with one another. The
order is still important
• These are your “workouts”
• General strength-regional lifting- tempo running-circuit training
• You do not need to put them all in the same day
• These are your “recoveries” – YES-YOU MAY STILL BE REALLY TIRED AFTER
How to do both without great facilities… or….
Too many kids…
• Example of a speed/power day early to mid season
• UHF – 3 frog hops for distance- 5m high knees AFAP- 3 hurdle hops- 20m sprint
5-8 reps total rest b/t 2-4 min
• This can be done in a hallway or gym
• Example of a tempo day early to mid season
• 8 x 100m @ 70% - w/ 60 sec rest – 2 sets with 3 min b/t
• Or a GS exercise as the rest after the run!!!!
• In a hall or around the gym
What other events should my LJ athletes be
in?
• Speed is your best friend in the LJ
• The training between short sprints/ hurdles and LJ is very compatible
• Other Field Events?
• HJ, PV are ok
• Long sprints are not ideal…..
• But, we do what we have to do in order to_____.
• Win
• Keep the athletes interested
Coaching Long Jump at the meet
• Measuring approach- always do your own- DO NOT trust anyone else
or their Tape Measure!!!
• Coaches check mark
• Not allowed in HS???- Just eyeball a spot in warm ups most athletes will be
close to one another by ability
• Never move an athlete based on approach number 1
• Make sure they are right or wrong
• You do not move on a whim
• MOVE ONLY BECAUSE Coaches mark proves to
• Your eyes and emotions will deceive you- check mark will not
Coaching Long Jump at the meet continued…
• Warm up
• Run through first no jumps
• Set up
• Pop up and Ride
• Short jump or two
• Compete
• If the athlete just has a brain fart- DO Not move ….. Re focus
• Small meet or big meet??????
• Athlete looking for a mark or a WIN
Final Thoughts
• VOLUME AND INTENSITY- THIS WILL SAVE YOU FROM THE INJURY BUG
• Have a plan and commit to it- DO NOT CHANGE WEEKLY
• DO NOT MOVE BECAUSE – HAVE A REASON AND KNOW WHY!
• Don’t get into too many contraptions
• K.I.S.S.
• There are things for you to know and think about
• The athletes need it to be simple
Special Thanks
• You all for attending
• Jason Maus
• Ohio Northern University Track and Field Team
• Kris Boey
• USTFCCCA
• OATCCC
• MY WIFE!
• The Many more I know I will forget
Contact Information
• Please feel free to contact me.
• I am here to help…
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Casey Gantt
Ohio Northern University
419-772-2481
c-gantt@onu.edu