The Long Jump can be broken down into four phases – The Approach Phase (The Run Up), The Take-Off Phase, The Flight Phase, The Landing Phase.
Once you understand the long jump phases, then you can better understand how to optimize your training and performance.
Enjoy this long jump tutorial!
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IF you would like technical analysis on your long jump or are in the New Orleans Area and would like private coaching, you can contact me at: JumpersJunctionMedia@gmail.com
This video provides an overview of long jump and track & field techniques and mechanics.
This is the first video in a series that cover the fundamentals of long jump.
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Timestamps:
“Jump to section”
00:00 – Intro
00:26 – Four Phases
00:43 – THE APPROACH PHASE
01:05 – The Three Tasks of The Approach Phase
01:08 – Long Jump Speed
01:29 – Take-Off Board Accuracy
01:50 – Power Conversion
02:05 – Long Jump Runup Length
02:39 – Consistent Approach Start
03:07 – Three Stages of The Approach
03:24 – Acceleration Stage
03:33 – Alignment Stage
03:49 – Take-Off Prep Stage
04:02 – THE TAKE-OFF PHASE
04:41 – Parabolic Flight Path
05:08 – Converting Sprinting Speed into Jump
05:14 – Consistent Run Up
05:29 – Penultimate Step Phase
05:51 – Take-Off Angle
06:01 – Long Jump Technical Analysis
06:26 – THE FLIGHT PHASE
06:48 – Long Jump Techniques
07:16 – Long Jump Technique For Beginners
07:20 – The Sail Technique
07:21 – The Glide Technique
07:22 – The Stride Jump Technique
07:25 – The Hang Technique
07:26 – The Hitch Kick Technique
07:27 – The Double Hitch Kick Technique
07:30 – The Hybrid Technique
08:19 – THE LANGING PHASE
08:49 – The Leg Shoot
08:18 – Active Landing
09:31 – Landing Techniques
09:51 – Long Jump Drills
10:05 – Long Jump Mentality
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hey I’m John from jumpers Junction I’m an athlete coaching track and field and this is the very first video in a series about the fundamentals of long jump [Music] this is teaching long jump from the beginning to the intermediate and advanced so it’ll be different Series so what I’m doing is I’m going to break down long jump into its four individual phases the approach phase or the run-up the takeoff phase the flight phase and the landing phase I’m gonna go in each one of those in a little bit more detail so with that let’s get started we start with the approach phase this is your run up this is the most crucial Port of long jump to me it’s impossible to produce a good performance or a good distance without a fast and accurate run-up and I say fast and accurate and we’ll talk more detail about that but the key is you’re accelerating to a maximum controlled speed by the time you reach the takeoff board there’s three main tasks the athlete is trying to achieve during the run-up speed you’re trying to generate a Max velocity at the takeoff board remember it’s a build up you don’t want to accelerate too early and then start slowing down when you reach it you want to be accelerating gradually to get a max speed but also a Max Control because if you’re out of control and you’re running too fast and your strides off then it’s not going to work the second task that you’re trying to achieve with the run up is you’re trying to place your take off foot accurately at the takeoff board this is consistently you want to take off from the same spot every time you need to know where your mark is where your starting point is and you need to be able to every time you run be able to place your foot at the takeoff point at the right spot the third task that you’re trying to achieve from the approach is you’re trying to convert your power from your run into your jump now it’s pretty simple run as fast you can and jump but the first phase is the run-up so you might be asking well how far should I be running during my Approach and the answer is well the distance depends and I know people say that it depends but it depends on the level of the athlete and it comes down to stride length how quickly they can reach max speed and also their endurance for me the number of strides should be somewhere between 10 strides and beginners to well over 20 for more advanced or Elite athletes and that length could be somewhere between 35 to 55 meters or somewhere between 115 to 180 feet so it should kind of vary depending on athlete to athlete but the key here is the athlete should have a consistent start at their approach right so how you start running into it from the very beginning should be consistent so whether that’s you rock a little bit back before you start whether you Skip and then start running or you start walking before start running there’s pros and cons to all the different styles and I’ll cover that in another video but the key is being consistent because you want to be able to hit the take off board at the same spot at your max velocity now with the approach there’s actually different stages of the approach that you can break down into even more detail and I’ll cover that in another video so again the card right here you’ll want to click it when it’s available but to give background on it there’s really three stages of the approach and that is your start which is the acceleration stage which is somewhere between eight strides you’re driving you’re trying to build up your acceleration then you get into that middle element which typically I like to call the alignment phase and this is where you’re trying to get a more erect posture and you’re trying to make sure that you’re half active quick steps but also you’re trying to align yourself subconsciously to make sure you’re going to get an accurate takeoff then that last stage is your take off prep this is the penultimate it’s the last four to six strides you’re trying to make sure that you’re positioning yourself for your appropriate takeoff which leads me into the second phase of long jump which is your takeoff phase so if we go back to the analogy of you’re running as fast as you can and then you’re jumping well the takeoff phase is the glue that holds it together it’s the jump so in the takeoff phase the jumper is generating a vertical velocity and trying to minimize the loss of a horizontal velocity an ultimate goal is when you’re running you’re building up your horizontal momentum right you’re running down the runway the takeoff is trying to convert that horizontal velocity into a vertical velocity because you have to jump it’s an arch right you think about a javelin or a football you throw a football or throw a javelin straight It’s Gonna Go Far but then it’s gonna drop real quickly versus if you throw it straight up it’s pretty much going to come straight down you need the right Arc the right path for that Javelin or that football to go in order to reach its ultimate max distance it’s a physics equation and so now it’s trying to understand how do you take off in a way that’s going to best position yourself for the maximum distance and you might ask the question well how do I convert my speed from my Approach into my jump and for starters you gotta have a consistent run up that’s the key you can’t be stutter stepping you can’t be overstepping trying to over extend to adjust the board your approach plays a major key into this you got to have a consistent run up and then also the last phases of your approach is your penultimate phase and I use that lightly because it gets overused because people think that it’s really just the last two steps when it’s not it’s actually the preparation for your takeoff this is just getting your body in the best possible position for takeoff this means lowering your sin of gravity slightly in a few strides just before takeoff in order to help get a tank off angle somewhere between 15 to 25 degrees because Studies have shown that 15 to 25 degrees is the optimal Arc in order to get that maximum distance and I’ll be sure to check out some more detailed videos as I’ll be reviewing some published studies which go into pretty detailed Technical and statistical analysis on these long jump mechanics and fundamentals and techniques all kinds of detailed information so be sure to check that out when it’s available so back to our running and jumping analogy run jump from the moment you jump once you’re in the air you get into the third phase of long jump and that’s called the flight phase now remember you can’t accelerate while in the air unless you can fly so from the moment you take off you will not jump any further but you can do things in the air and you can do things at Landing to help lose distance so the ultimate goal of the flight phase is just to position your body into the best position for landing now this gets a lot of the attention but it’s actually one of the least important phases of long jump but it looks cool you see people doing the hitch kick and they seem to be running in the air but it’s really just the action of your arms your legs your hips torso head all wall in the air you’re trying to counter forward rotation and prepare yourself for the landing phase when you think about long jump techniques you probably are thinking about the different in-flight techniques so let’s talk about those the common technique that’s utilized by a lot of young athletes is the sail Glide or the stride jump then you get a little more complicated from there you get into the Hang technique the hitch kick the double hitch kick or the two and a half and then a hybrid somewhere in between but you need to remember that there is no best technique all of them are best fit for individual athlete based on their own skill set whether that’s you are more flexible you might be better at the sale or if you’re a little more rigid you don’t have quite as much Mobility but you have a lot of strength and power maybe the hitch kick is better or the double hitch kick it kind of varies by athlete there’s no best fit but the key is try to figure out what best works for you and if you don’t like it do something different and I’ll have more detailed video on each one of these techniques so again click up there or check out playlists on these all right so once you do all the cool fancy techniques in there you have to land you have to make contact with the sand the ultimate goal of your Landing phase which is your fourth Final Phase is to maximize the distance your flight phase while minimizing the loss of distance and touchdown so what I mean is you do the hitch kick in there you cycle your legs you cycle your arms but ultimately you have to land and if you put your feet down right away because you’re trying to make sure you land on your feet you’re not going to get a lot of distance you can lose distance even though you had a great jump so the key is doing what’s called the leg shoot and it doesn’t matter which technique there’s going to be a little bit of variations but you do a leg shoot which is you try to get your legs out as far in front of you as possible to control your center of mass so this means sweeping your arms through as your legs extend up keeping your heels as high as possible while folding from the hips bringing your chest to your thighs thighs your chest your head comes down and forward so that your knees will maximize up and you maximize the distance of your jump finally once your heels contact the sand you want what’s called an active contact you don’t want to wait for the sand to contact you you want to make contact because that means you’re in control you’re pulling your body forward towards your heels you’re curling with your hamstrings to apply to pull your body under so that when you hit the sand your body contacts the sand in the same spot that your heels contacted and that way you don’t lose distance the other thing it does is it helps decelerate you and it helps avoid injury it’s absolutely critical to get the maximum amount of distance while also making sure that we’re doing this safely and I have drills and I’ll have more videos on these so be sure to check out different playlists or little cards at the top two lines first line coming in second line bungee cord but the key here is long jump is pretty technical even though it’s just you’re running and you’re jumping it holds still but there’s a lot more to it you really got to think about this as a science if you’re serious about long jump if you’re serious about triple jump if you’re serious about any kind of field event you need to know that you’ve got to utilize your strengths while also making sure that you stay Technical and it’s okay to study it’s okay to really get into the details because that’s where you’re going to prove anybody can be physical anybody can be strong anybody can be fast but if you can technically Advance yourself that’s where the key comes in right the old saying of hard work beats Talent when talent doesn’t work hard you can be a talented as possible but if you really understand what you’re doing you’re just doing it you’re gonna have a threshold and you’re never going to be able to push yourself past that boundary now I’ll have a lot more videos coming out if you don’t see them right now that’s because I’m building them or they’re in the works and hopefully you stay tuned for some awesome new videos coming out in the future thanks again [Music] thank you