Long Jump Checklist

Patrick Beith, CSCS, PES, USATF II

 

Set Position
- Staggard stance, feet close together
- Flexion in the knees (knee in front of ankle)
- Hips higher than shoulders
- Neutral, relaxed head alignment

Start
- Extension, followed by flexion of rear leg
- Complete extension of the front leg
- Forward and upward trajectory of displacement
- Head neutral with spine
- Pelvis should be aligned with a slight upward tilt
- Arm symmetry with respect to legs
- Foot contact (long to short)
- Foot strike under center of mass

Drive Phase (6 steps)
- Low frequency, high displacement
- Foot strike under center of mass
- Hips stay open throughout approach

Transition and Continuation Phase
- Push-off angles are vertical
- Hips remain under torso and stay open
- Torso remains upright
- Foot contact times are shorter
- Toe-off location is slightly behind center of mass
- Legs are recovering completely throughout

Learn more about long jump - Long Jump Training Program

Preparation
- Fourth and third foot contacts should be smooth
- Penultimate step should be under or slightly in front of center of mass
- Ankle stabilized in a dorsiflexed position
- Heel should lead
- Foot contact should be flat
- A rolling action of the foot should occur
- Ankle should bridge (flexion at the ball of the foot), ankle remains at 90 degrees
- Lowering of the hips should occur during the support phase
- Horizontal movement should occur during lowering (forward, downward directions)

Take-Off
- Lower recovery height (due to prerecruitment)
- Takeoff should be under or slightly in front of center of mass
- Ankle in dorsiflexed position
- Heel should lead
- Foot contact should be flat
- Rolling action of the foot
- Ankle bridge (flexion at the ball of the foot), ankle remains at 90 degrees
- Horizontal displacement should continue throughout takeoff (body's center of mass is displaced past takeoff foot)
- Lifting effect should not be seen until the body's center of mass is over/past takeoff foot

Swing Segment
- Extend, fall and cycle through ("feel it" out in front)

Flight
- Posture - upright torso
- Sweeping action of the arms, extension of the free leg and sweep free leg

Landing (prepare near peak, seen during flight)
- Upright torso
- Double arm sweep (extend, downward movement)
- Extension of legs in front of the body

Landing Upon and After Impact
- Remain upright torso
- Double arm sweep continued until arms are slightly behind hips
- Late extension of legs and clearing of the feet

www.AthletesAcceleration.com

 

Recommended Track and Field Product

 


Complete Training for the Jump Events - Click Here