Long Jump Drills
Rhythm Runs
On the track mark out with tape or cones, the run-up
distance used in competition. The athlete should perform the run-up as usual, 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 as to conserve the horizontal velocities,
generated in the approach run, while optimising vertical speed. 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 take-off.
Power position
The power position simulates the position of the body immediately
after foot strike
- Position the take-off leg slightly in front of the hips with
the heel planted on the ground
- Position the foot of the trail leg slightly behind the
hips
- Slightly flex the knees of both legs
- Place your hands on your hips
- Look straight ahead
The slight knee flexion is achieved as a result of lowering the
body's centre of mass in the final three steps before take-off, which allows the
jumper to generate maximum vertical momentum.
Positioning the body for take-off
- Assume the Power Position
- Tilt the pelvic girdle upward while thrusting it forward
- Return to the power position
- 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 in line
with the spine in the final five strides from take-off.
Developing Vertical Lift
- Assume the Power Position
- Tilt the pelvic girdle upward while thrusting it forward and
lift the chest
- Extend the take-off leg
- 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 performing the "take-off
drill", detailed above, landing in the pit in the blocking position.
Focus on the final three strides
- Three strides from take-off tilt the pelvic girdle upward
placing it in line with the spine
- The penultimate stride is slightly lengthened 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-up 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.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2007) Long Jump Drills [WWW] Available from: https://www.brianmac.co.uk/longjump/drills.htm [Accessed