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LA84 Basic/Intermediate Horizontal Jumps Clinic The Long Jump

LA84 Basic/Intermediate Horizontal Jumps Clinic The Long Jump. February 6, 2010 Murrieta Mesa High School Cameron Gary USATF Level 2 – Jumps. Current Records World 8.95 (29-4.5); Michael Powell (USA); Tokyo, Japan (1991)

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LA84 Basic/Intermediate Horizontal Jumps Clinic The Long Jump

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  1. LA84 Basic/IntermediateHorizontal Jumps ClinicThe Long Jump February 6, 2010 Murrieta Mesa High School Cameron Gary USATF Level 2 – Jumps

  2. Current Records • World • 8.95 (29-4.5); Michael Powell (USA); Tokyo, Japan (1991) • 7.52 (24-8.25); Galina Chistyakova (Soviet Union); St. Petersburg, Russia (1988) • High School • 8.18 (26-10); Marquis Goodwin (Rowlett, Texas); Eugene, Oregon (2009) • 6.78 (22-3); Kathy McMillan (Hoke County, Raeford, North Carolina); Westwood, California (1976) LONG JUMP Records

  3. Project Center of Mass (COM) • As far as one can, from the board, into the pit • Path is determined at take-off • Constant battle vs. forward rotation • Optimal take-off angles – why? • 18 – 22 degrees – horizontal velocity is main contributor to distance • COM starts from above the ground Long Jump Objective

  4. Long Jump Key Points • Oneexplosive movement • Maximum controlled approach speed • DON’T over-emphasize jumping up • Alters LONG jump mechanics • Project COM OUT • Long Jump vs. Triple Jump • VERY different take-offs • LJ Prep movements greater than triple jump • Dramatic penultimate-to-ultimate stride change • Few world-class triple jumpers also long jump • However; we recognize the reality of high school team dynamics, point scoring, etc.

  5. Basic Skills • Full foot – the most basic skill a jumper must learn • The same for the Long Jump and Triple Jump • NOT a “dead” foot • Dorsi-flexion enables pre-recruitment of muscles • Emphasize the middle of the footstriking the ground • Activate the large muscles of the upper leg and hip • Deliver a Blow to the Board • NOT heel first • NOT toe first • “Pawing” may encourage dropping the toe (BE CAREFUL!) • Useful verbal cues: • Squish a bug • Break a board

  6. 80% of distance is a result of GROUND force • 80% of coaching should focus on force application • Strength Development • Explosive Power • In-Air movements are secondary • Key aspects of the approach • Speed – determines potential distance • Consistency – especially in first few strides • Accuracy – minimize doubt/fouling • Young athletes – K.I.S.S. • Avoid the “Voodoo Dance” • Use a checkmark • Start w/ short run > extend as speed improves • 6-7 Beat8-9 Beat 10-11 Beat Approach Running

  7. You have to get down to get up • Hips drop - next-to-last stride • Incomplete extension of non-jumping leg - “L-Step” • Hips at low point over take-off board • Take-off leg pre-recruitment • Dynamic Tension/Dorsi-Flexion • Last stride is shorter and faster • Not too short – long strides = long jumps • Slightly in front of COM • FULLY punch elbows front and back • “Telephone – Pager” • Knees punch up in reaction to a strong stomp • Action-Reaction • Avoid “pulling” leg up • IRRESPECTIVE of subsequent flight style Take-off

  8. Hinged-Moment Rotation • TAKE-OFF - How does it happen? • All parts move at same rate – until take-off • Stored energy • Rebounds (compressed “spring”) • Rotates (around axis – controlled “trip”)

  9. Sail/Stride Jump • Generally used by beginning jumpers • However, good jumps can be made with it • Hang • Athlete “hangs” as if suspended from a pull-up bar • Lengthens the body, slows rotation • Hitch-Kick • “Running” in the air • The arms and legs move quickly • Arms/Legs counteract rotation LONG JUMPFlight Examples

  10. Heels out, toes up • Hands stay outside of the hips • Variations • Slide in • Buttocks in Hole • Pop-Out – sort of… • NEVER reach forward on the landing! • It does not combat forward rotation • It actually makes it faster • One will NOT be able to hold the feet up – regardless of the number of sit-ups one does! Horizontal Jump Landings

  11. It is possible to run even faster than sprinters at the end of the approach • Almost ALL jump distance is determined at take-off • The last few stridesof the approach determine take-off • In-Air movements only obtain optimal landing positions • Majority of training should focus on how to transfer the run into the jump Believe it or not…

  12. Jumping is Sprinting/Sprinting is Jumping • Train the Energy System (CP/ATP) • Get Strong…Weights are our friend! • Consider the Olympic lifts • Develops applied strength w/o added bulk • Reserve bodybuilding lifts for: • Correcting isolated deficiencies • Recovering from injury • Take care of your feet!!! • Use REST as a training tool JUMP WORKOUTS & VIDEO REVIEW

  13. Questions? Comments? Jokes? If not… then it is break time! Thank you for your attention!!

  14. Cameron T. GaryUSATF Level 2 - Jumps www.ctgdevelopment.net 619-895-4699 jumpmaster@ctgdevelopment.net

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