The Approach Run For Long Jumping
In this article I want stress the importance of maximum utilisation of the run-up speed in the long jump and outlines the procedures which I use to achieve this goal. NOTE: I place great importance on runway preparation in my coaching programmes.
My main points of discussion are:-
1. Run-up speed is one of the most important factors determining the jumping distance.
2. Almost ALL good long jumpers possess excellent speed capacities
3. It is impossible to jump really long distances if the jumper is not able to run quickly.
4. All jumpers should make full use of their speed potential in the run-up' while trying to improve their maximal speed capacity.
5. Many long jumpers do not reach their maximal or near maximal speed during the run-up for a variety of reasons. One of my main coaching tasks is to find the causes of a slow run-up and try to help jumpers to eliminate them during training. I believes in emphasizing the following factors:-
SOME OF THE MAJOR ASPECTS THAT NEED TO BE HIGHLIGHTED ARE:-
The Running Form: The long jump is somewhat different from sprinting. The aim of the run-up is not only to develop a high speed but also to prepare all aspects for an efficient take-off.
Good running form is fundamental to running fast. It requires a full extension of the driving leg and a higher knee lift of the free leg, relaxed and rhythmic movements, running tall even before the take-off, a linear motion of all parts etc. These aspects should be strictly stressed during training.
Appropriate Distance: According to scientific research, most sprinters reach their maximal speed at about 50-60m after the start, but near maximal values can be recorded at about 35 metres. Some long jumpers can reach their maximal speed over shorter distances by using a walk-in or jog-in.
Since the aim of long jump is to jump as far as possible, rather than only reach maximal speed, we have to compromise a little. The aim is not only to generate maximal run-up speed, but also to take-off efficiently at the end of the run-up. So, we must choose the appropriate run-up distance for each individual jumper according to his/her acceleration ability, speed level and training level.
The last is very important because a short approach results in an inefficient development of horizontal velocity and could lead to a posture position that interferes with the take-off efficiency. On the other hand, if the approach is too long, the jumper tends to slow down before the board. So, an appropriate run-up distance is a key factor to ensure that the jumper can develop maximal possible horizontal velocity during the last two strides, while taking off properly. Usually the run-up distance should be within a 35m to 45m
range.
The Run Up Rhythm: The long jump run-up should have its unique rhythm, which is different from the sprinting rhythm. Regardless of some differences in the rate of acceleration, almost all top jumpers reach their maximal stride frequency in the last strides, which is the prerequisite for an active, powerful and fast take-off. This is a very critical aspect of the run-up and should be emphasized in the development of the run-up. I address these issues by not only performing the full run-up practice but by running downhill for 20m then transferring to a flat 10m run-in.
This last 10m is marked and jumpers are asked to imagine that the marker indicates the board and signifies the need to increase stride frequency. Another drill is to place stride length markers on the track or the long jump runway according to the needs of the jumper. The distances between the markers are lengthened and then shortened gradually to initiate the actual run-up rhythm. The total distance would be around 40 metres.
The above mentioned drills are very helpful in the development of a good run-up rhythm. However, it is important to keep in mind that no noticeable shortening of the stride length should take place in the final stages of the run-up, when jumpers attempt to increase their stride frequency. It will otherwise lead to velocity losses before the take-off.
Nigel Lewis is a Level 4 Athletics Performance Jumps and Combined Coach in the United Kingdom. He has produced many technical manuals on Long Jumping, Triple Jumping and Plyometric Training.
My main points of discussion are:-
1. Run-up speed is one of the most important factors determining the jumping distance.
2. Almost ALL good long jumpers possess excellent speed capacities
3. It is impossible to jump really long distances if the jumper is not able to run quickly.
4. All jumpers should make full use of their speed potential in the run-up' while trying to improve their maximal speed capacity.
5. Many long jumpers do not reach their maximal or near maximal speed during the run-up for a variety of reasons. One of my main coaching tasks is to find the causes of a slow run-up and try to help jumpers to eliminate them during training. I believes in emphasizing the following factors:-
SOME OF THE MAJOR ASPECTS THAT NEED TO BE HIGHLIGHTED ARE:-
The Running Form: The long jump is somewhat different from sprinting. The aim of the run-up is not only to develop a high speed but also to prepare all aspects for an efficient take-off.
Good running form is fundamental to running fast. It requires a full extension of the driving leg and a higher knee lift of the free leg, relaxed and rhythmic movements, running tall even before the take-off, a linear motion of all parts etc. These aspects should be strictly stressed during training.
Appropriate Distance: According to scientific research, most sprinters reach their maximal speed at about 50-60m after the start, but near maximal values can be recorded at about 35 metres. Some long jumpers can reach their maximal speed over shorter distances by using a walk-in or jog-in.
Since the aim of long jump is to jump as far as possible, rather than only reach maximal speed, we have to compromise a little. The aim is not only to generate maximal run-up speed, but also to take-off efficiently at the end of the run-up. So, we must choose the appropriate run-up distance for each individual jumper according to his/her acceleration ability, speed level and training level.
The last is very important because a short approach results in an inefficient development of horizontal velocity and could lead to a posture position that interferes with the take-off efficiency. On the other hand, if the approach is too long, the jumper tends to slow down before the board. So, an appropriate run-up distance is a key factor to ensure that the jumper can develop maximal possible horizontal velocity during the last two strides, while taking off properly. Usually the run-up distance should be within a 35m to 45m
range.
The Run Up Rhythm: The long jump run-up should have its unique rhythm, which is different from the sprinting rhythm. Regardless of some differences in the rate of acceleration, almost all top jumpers reach their maximal stride frequency in the last strides, which is the prerequisite for an active, powerful and fast take-off. This is a very critical aspect of the run-up and should be emphasized in the development of the run-up. I address these issues by not only performing the full run-up practice but by running downhill for 20m then transferring to a flat 10m run-in.
This last 10m is marked and jumpers are asked to imagine that the marker indicates the board and signifies the need to increase stride frequency. Another drill is to place stride length markers on the track or the long jump runway according to the needs of the jumper. The distances between the markers are lengthened and then shortened gradually to initiate the actual run-up rhythm. The total distance would be around 40 metres.
The above mentioned drills are very helpful in the development of a good run-up rhythm. However, it is important to keep in mind that no noticeable shortening of the stride length should take place in the final stages of the run-up, when jumpers attempt to increase their stride frequency. It will otherwise lead to velocity losses before the take-off.
Nigel Lewis is a Level 4 Athletics Performance Jumps and Combined Coach in the United Kingdom. He has produced many technical manuals on Long Jumping, Triple Jumping and Plyometric Training.
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