Basic course for long jump

All coaches and jumpers should have some understanding of the basic biological principles. It helps to learn and understand the event.


In theory, this would mean the faster speed we can get in the approach, the higher the speed and the distance. On the other hand, we require a height in the air to get the best take-off angle and this means we have to have time to produce enough power for vertical speed too.

Many younger jumps are unstable to produce this vertical component if they run too fast and produce low skimming jumps, reaching less distance than they would have if they had run more slowly or with a shooter.


With a long jump, PLACING the jump leg provides a front center of gravity to slow down the speed. This reflex strength is absorbed by the support feet and, if strong strong, returns as spring, now partly vertically, into the air.

In order for this transition to take place, runners tend to sink slowly over the last one step and tend to gain time to boost more motivation and make a change in directional speed from horizontal to vertical easier to cover.

Personal comments: In my opinion, based on a training session for 30 plus years, this is sinking & # 39; occurs naturally and should not be trained. After seeing and filming / videoing countless jumpers during these last three steps to the runway, this will sink without much thought from jumper. The sink is a natural reaction when it prepares to tilt all the horizontal speeds reached on the runway in vertical inclination.


The short time that a long jumper has on the table limits its ability to develop power. This 0.11-0.13 second is "all the time." They must develop vertical value by extending the support and ankle and to create power from a strong build of tension and equilibrium.

Long jumpers need rapid nervous system responses to face vertical stimulation in such short periods of time.

NOTE: When a special drill has been introduced, practiced and understood, short work instructions from 4-10 steps need to be high speed. This will lead to educating your body's nervous system to respond very quickly in a short period of time.

4. Transmission of Mammal

Body parts [arms and legs] can form momentum [mass x velocity] in a certain direction that is reflected in the amount and direction of the body as a whole. When we are in contact with the ground at the beginning, we need to use a faster, shorter rod so that we support the instant side by using bent knees and normal swings with a bent hand. Short rods are fast and powerful although long handles are more powerful but not necessarily faster.


The angle of a long jump is a compromise between the need for horizontal speed and the need for height. Horizontal speed reduces the time on the table and therefore the time to reach the height. In the case of the younger jumper, too high speed is often the cause of poor jumps because there is little time or no time to get the best starting angle.
We look at angles between 18 ° and 22 °. This angle is measured from C by G.

6. The Center's Vertical Noise

Theoretically thought to be at a maximum so that ground contact is lost when C of G crosses the support foot. This never happens. The faster the approach is more likely, C of G is to be in front of the support foot and, the lower it may be.

Of course, have a higher jumper advantage. All movements that raise the limb at the beginning also raise C by G. Thus, the fully extended and raised lap foot, high loads on the free thigh and arms that are safe to assist in this direction.


I really think it's important for a horizontal jump coach to be aware of these key biological concepts. Understanding them can only increase the training process.


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