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Success in the long jump depends on the combination and sequential timing of several biomotor abilities. Runway velocity and power are very important factors in this event. Therefore, the focus should be on transferring horizontal velocity to vertical velocity at takeoff. Any adjustments during the approach, takeoff, flight, or landing may affect the overall success of the jump.
This article, which has been designed to troubleshoot the most common problems in the long jump, will address the causes of each and provide appropriate corrective measures to improve performance.
Problem #1
Deceleration At Takeoff
There are three main reasons for decelerating at takeoff: An athlete's approach may be too long, optimal velocity may be achieved too early in the run, or the athlete may be overstriding near the board.
Corrective Measures: Start with a shorter approach and lengthen it as athletes become proficient with acceleration patterns and proper angles of the torso and hips. Beginning long jumpers can start as short as 10 to 12 total steps, while gradually lengthening the approach as they improve. This will allow athletes to develop the proper biomechanical and motor patterns at a slower pace. Therefore, the increased velocity from a longer run will complement, rather than complicate, the slower approach.
Make sure athletes are not rushing the acceleration phase to reach optimal velocity too early in the approach. The adence of the approach should increase in a consistent manner. Inconsistencies at any phase of the run can negatively affect takeoff. Doing approach work on the track is a great method to teach consistency.
Have athletes run their full approach away from the runway, without a board or line for steering. Repeat the run four to six times, beginning at the same point each time. Coaches can use tiny chalk marks or pieces of tape to measure the consistency of each approach. Once athletes can perform the repetitions with their takeoff foot landing within the same four- to eight-inch area, they should move to the runway.
Utilize a coach's check mark (or mid mark) six steps from the board to measure consistency in the approach. This allows coaches to determine which part of the approach is wrong and decide what adjustment to make. For example, if an athlete is consistently behind the mid-mark, the problem is most likely taking place early in the run. In this scenario, coaches should either move the starting point forward or the athlete should be encouraged to push more aggressively during the first few steps.
If an athlete is repeatedly on the coach's mark but fouling their jumps, look to the last six steps of the approach to identify where the inconsistencies are taking place. Athletes should focus on putting the foot down under their center of mass, especially during the penultimate and takeoff steps.
Problem #2
Stepping Behind the Board
Consistently stepping behind the board has three likely explanations: The starting point may be too far back, athletes may be chopping their final few strides, or there may be a headwind.
Corrective Measures: As discussed earlier, athletes should begin with a shorter approach until they have become comfortable with the length of the run. If an athlete continues to consistently step behind the board, even though the acceleration pattern appears to be smooth and without interruption, coaches should move the starting point forward. Checking the coach's mark to see where the issues may be occurring is also beneficial for starting-point considerations.
If athletes are chopping the final few strides, cue a consistent increase in cadence during acceleration. Coaches can also mark the placement of the final four to six strides, and repeat the approach until consistency is achieved. This drill can also be done on the track while monitoring foot placement for each of the final four to six steps. I like to listen to the approach to make sure there are no interruptions in consistency as the cadence increases.
Note the position of the hips as athletes approach the board. Look for an erect posture suitable for a vertical takeoff. If athletes are chopping their final strides, the hips may be dropping excessively during preparation for takeoff.
Video analysis is helpful to monitor takeoff angles. The naked eye may not be able to catch a change of five to ten degrees in hip positioning, but that change is significant enough to cause major issues during takeoff. If you draw a line from the hips outward, that is the angle the body will follow at toe-off. Cue tall torso and hips during the final few strides of the approach.
Headwinds may also cause the athlete to be behind the board. Monitoring the coach's mark is beneficial to measure where inconsistencies may be taking place. If the approach looks technically sound but an athlete is still behind the coach's mark and the board, it may be a result of a headwind. In this case, move the mark forward to shorten the distance the athlete is behind the mid-mark.
Problem #3
Stepping Over the Board
The most common reasons for consistently stepping over the board are that the starting point of the approach is too close, the athlete is overstriding during the final few strides of the approach, or there is a tailwind.
Corrective Measures: If athletes are right on the coach's mark with a consistent cadence increase in the final six steps, a fouled attempt is probably the result of a too-close start. Coaches should move the starting point back to ensure the chance of fair jumps for the remainder of the competition.
During the final few strides of the approach, ground contact should be made below or very slightly in front of the center of mass. Reaching or placing the foot too far in front of the center of mass will most likely result in a foul. It will also cause a braking action, thus decreasing horizontal velocity on the runway.
Have athletes work on accelerating through the final six steps of the approach, with an emphasis on the last two steps being the quickest. This should decrease the chance of overstriding. If unsuccessful, have athletes practice the drill on the track without a takeoff board.
Agility ladders and quick feet drills are also productive methods to teach muscles to quickly put the foot down under the center of mass. Simply have athletes march in a tall position, moving their feet up and down as quickly as possible, without scuffing the track.
Although tailwinds can assist athletes to achieve great distances, they can also cause fouls as a result of increased horizontal velocity. If the approach appears to be technically sound but the attempts are consistently over the board, the starting point should be moved back. This will allow athletes to execute the same approach while taking advantage of an assisting wind. It is also good for coaches to emphasize "putting your foot down" in the last few strides to ensure jumpers are not overstriding to fight the wind.
Problem #4
Low-Trajectory Flight
Ideally, a 43- to 45-degree takeoff would result in the greatest distances, but the human body can not withstand the amount of force required for that angle. As a result, we look for a takeoff in the range of 15 to 25 degrees. In the case of lower-trajectory flights, there are four likely explanations. First, there may be little or no lowering of the center of mass during the penultimate step. Second, there may not be enough knee drive with the free (non-takeoff) leg. Third, athletes may be having trouble transferring the horizontal velocity into vertical velocity. Fourth, the torso may be over-rotated at takeoff.
Corrective Measures: Take note of the penultimate step, which is also known as the set-up step. This is where the horizontal energy should begin to be transferred vertically. The penultimate step should contact the ground first with the heel, then roll from heel to toe. This will slightly lower the center of mass, providing jumpers with an opportunity for increased force production at takeoff. Failure to properly execute the penultimate step will result in less power output and a lower takeoff angle.
There are numerous drills to work on the penultimate step. In One, Two, Quick, Quick, the "one, two" represents preparation steps and the "quick, quick" represents the penultimate and takeoff steps. On the track, have athletes work on that rhythm with the first quick step lowering and the second quick step pushing off. That gives them two steps to prepare for the penultimate step and takeoff). Try this drill continuously over mini hurdles for 20 to 30 meters. Coaches should listen to the last two steps in this drill, which should sound significantly quicker than the first two, and the takeoff step should sound louder than the others. This is a great drill for establishing coordination and rhythm.
A second drill, called Rapid Fire, is the same as One, Two, Quick, Quick without the preparation steps. It is a continuous Quick, Quick drill. In other words, athletes should execute a penultimate step, then a takeoff step, and repeat the sequence for 20 to 30 meters. Look for a slight lowering of the center of mass on the penultimate step, due to a heel-toe ground contact.
While standing, have athletes bring their free leg parallel to the ground. Next, have them lower the angle of their hips and note the lowering of the free leg. This is very common in low takeoff angles. Therefore, make sure athletes have a tall hip position at takeoff. This position and motor pattern can be learned through standing drills, walking drills, and jogging drills. Athletes should move to short approach jumps with the focus on driving the free leg to a high blocking position.
Low knee drive can also result from a premature block with the free leg. As long as the takeoff foot is pushing off the board, the knee of the free leg should drive to the parallel position. At that point it should block and stop driving. Cue "separation" between the takeoff leg and free leg until athletes have left the ground.
Athletes should run the long jump approach at a fast pace, with a little energy in reserve so that they can hit the appropriate takeoff angle. Some athletes can handle 90 to 95 percent of maximum velocity, while others may run at a more conservative 85 to 89 percent of maximum velocity.
Coaches should teach athletes to accelerate up to the target percentage, but not beyond it. This is where short approach jumps are very helpful. Athletes can practice full jumps from as short as six steps in practice, while gradually moving back as they increase productivity.
A low-trajectory flight can often be traced back to an over-rotated torso at takeoff. Over-rotation takes place when the chest is too far in front of the hips and the rest of the body.
While standing still, have your athletes lean their torso too far forward. This is most likely to result in the entire body falling forward. The same holds true during takeoff. Over-rotating the torso at takeoff is directly correlated with lower knee drive off the free leg, lower power output with the takeoff leg, and decreased air time--all inhibiting factors in the long jump.
One drill to help improve posture is Jumps Onto a Box. Have athletes start as short as two steps away (penultimate and takeoff) and jump onto a low box. Progressively move back to four and six steps with a higher box. It will be very difficult for athletes to drive onto a high box if they are over-rotated. Athletes should try to stick the landing, and if they land on the box and continue forward, they are most likely over-rotated at the torso.
The springboard is a great tool to teach Newton's law of action and reaction. If a movement is performed correctly, it will be exaggerated correctly. Likewise, incorrect movements will be exaggerated incorrectly. Have athletes start with an easy pop-up and knee drive drill from six steps. These drills can be done into the long jump pit or onto softer mats. As athletes get comfortable, move the approach back to 10 to 12 steps and ask them to complete a full jump into the pit. Coaches should look for proper posture and patience during flight. Over-rotation will be very evident from a springboard, as athletes will have trouble finishing the jump as a result.
Problem #5
Flying Forw ard Upon Landing
If athletes are flying forward upon landing, the likeliest explanations are that the torso is over-rotated at takeoff, there is an early forward rotation of the torso during flight, or the landing is initiated prematurely.
Corrective measures: I often tell athletes that gravity is bound to bring you down--you don't have to help it. Flying forward upon landing can be a result of a sudden forward thrust of the upper body too early in flight. Instead, jumpers should attempt to keep the torso tall or slightly arched backward to avoid a premature landing. Once the torso rotates forward, the landing will be initiated.
The heels should be the first thing to touch the sand, with the backside moving to the hole created by the feet. If the entire foot lands flat in the sand, the athlete will probably fall forward, having rotated the torso too early during flight. Short approach springboard or elevated box jumps are great drills to work on patience during the flight phase of the long jump.
As previously discussed, premature landing directly results from an early forward rotation of the torso. It can also be initiated by dropping the legs too soon. For those who use the hang technique, jumpers should tuck the legs behind the hips with short levers. Short levers move more quickly than long levers, which is important when initiating the landing phase. For those who use the hitch technique, the limbs should continue to rotate in a cyclical manner. Dropping the legs will result in a premature landing.
Along with springboard drills, which are very helpful for athletes to learn the timing of the flight before beginning the landing phase, standing long jumps are an effective way to teach athletes to avoid flying forward. Have athletes jump into the sand with the heels hitting first. Then have the backside slide as close as possible to the heels. Coaches should look for an upward angle of the foot, as opposed to a flat-footed approach. They should also look for a short distance between the heels and the backside. The standing long jump allows athletes to feel the proper movements before attempting to do so during a full jump, where the movement takes place much faster.
Problem #6
Landing Off-Center in the Pit
Landing off-center most commonly results when the penultimate step is outside the path of the approach or the free leg drives across the body during takeoff.
Corrective Measures: Athletes should maintain a linear path of travel throughout the length of the approach. The fastest way to get from one point to another is by traveling in a straight line. If the penultimate step is outside of the center of mass, athletes are more likely to overcompensate in the opposite direction from the penultimate step to the takeoff step. The penultimate step should occur in line with the path of travel, which can easily be monitored by standing behind or in front of athletes during the approach. Another drill to improve the linear path is doing the full approach on a lane line, while noting the location of the final two steps.
Driving the free leg across the body during takeoff will cause the hips to rotate in the same direction. Once the body has taken flight, the path has been created and cannot be altered. Driving the free leg is one of the last opportunities an athlete has to create the flight path. Therefore, the knee drive should block in front of the hip of the free leg, instead of across the body. Coaches can monitor this by watching the takeoff in front of or behind athletes. Videotaping athletes is another great way to analyze takeoff mechanics.
Problem #7
Landing On Backside in the Pit
When this problem occurs, athletes are either failing to get their backside to the hole created by the heels during landing or failing to get their hips to the touchdown point.
Corrective Measures: If you see jumpers land on their backside, it is often because they are too tense or rigid as they land. As soon as the heels hit the sand, the hips should continue moving and displace the heels. This can be accomplished in two ways. The first is to teach the knees to give out upon landing, so the hips can continue moving forward to the landing location. The second is to use the hamstrings to pull the backside to the heels. This takes a lot of practice because timing is crucial with this method.
Over-extension during landing can result in not getting the hips to the touchdown point. If athletes reach too far with the legs, the distance for the hips to travel may be too great. The legs should extend out in front of the center of mass, but not be completely locked out at 180 degrees. Landing with the legs showing angles of 115 to 135 degrees will increase the chances of a productive landing.
Short jumps are a great tool to practice landing techniques. Even if the athlete only gets the backside to the heels and not through the touchdown point, the momentum from a full approach should move the hips through the touchdown point. It's fine if the hips stop short of the heels in a short approach jump, provided there is little distance between the heels and hips.
Elevated standing long jumps are another way to develop proper landing techniques. Once athletes can perform a standing long jump properly, they can attempt the same movement from an elevated box or springboard. This adds momentum to the drill, while changing the angle of entry into the sand. This is a good drill for the end of practice, as multiple repetitions can be completed with minimal fatigue.
Learning Tools
Mastering the long jump is no easy task, but there are many tools that can make it easier. I suggest using a simple approach--working simple to complex. Learn posture in a stationary position, before dynamic. Before taking full jumps, learn body positions from short approach jumps. Use training aids as learning tools. And most importantly, utilize your mentors. There are some great coaches out there.
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