How is the long jump preformed?

Answer 1

Long Jump

The long jump is a power event that comprises of the following four phases:

• Approach run up
• Take off
• Flight through the air
• Landing

To achieve maximum distance in the long jump the athlete will have to balance three components - speed, technique and strength.

The approach run upThe objective of the approach run is for the athlete to achieve the ideal speed. Rhythm in the approach run is important to ensure the ideal speed is achieved at take off and accuracy in hitting the take off board. It is important the athlete develops a good running rhythm before accuracy is addressed. The length of the run will depend on the athlete's age and speed. When first determining the number of strides in the approach run start by matching the number of stride with the athlete's age;Age

StridesUnder 1111Under 1313Under 1515Under 1717Over 1721

The start of the approach run should be marked and the athlete should commence the start from a standing start. Some athletes use a 'walk on start' or 'run on start' that will provide more initial speed but if not consistent will impact the accuracy of the approach run onto the take off board. The athlete begins the run with a marked forward lean to develop speed but before they reach the take off board, they should be upright. The athlete should be on the balls of the feet as in sprinting with a natural head position, the eyes focused beyond the pit and not at the take off board.

Accuracy of the approach run onto the take off board is established by:

• Determine the take off foot
• Stand with your back to the jumping pit and the heel of your non take off foot on the take off board scratch line
• Run up the runway the required number of strides, say 19, and place a marker where the 19th stride falls
• Place the non take off foot on the marker and run back towards the board and take off. The coach should note where the 17th stride lands in relationship to the take off board
• If the foot is behind the take off board, say 20cm, then move the start marker 20cm forward. If the foot is beyond the take off board then move the marker back
• Repeat the run up and marker adjustment 4 or 5 times to establish a consistent approach run onto the take off board
• Once achieved measure the distance accurately and record it for future use
• It is important to bear in mind that a head or tail wind will affect the run up. A head wind may mean moving the marker slightly forward