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Long Jump Long jump is divided into two separate events: Standing Long Jump Running Long Jump Running long jump is a more advanced event than the standing long jump.   The long jump is an event that combines speed and spring and can be a lot of fun. Teaching the event is divided into the following components: Approach Takeoff In flight (step or hang style) (Note: In flight also includes landing)   Standing Long Jump Standing long jump does not include a running takeoff.   Ready Position Stand behind board/line with feet shoulder-width apart, toes pointed out slightly. Hold chin up, head straight, arms extended in front of body. Arms are relaxed at sides, back straight, and body leaning forward slightly.   Takeoff From ready position, bend knees and ankles and strongly swing arms backward. Strongly swing arms up and out toward landing area as both legs drive and extend off ground. Take off by swinging arms forward and low past knees, then up toward landing area. Exhale and spring forward off both feet at a 45º angle; use strong ankle and leg extension to create a powerful takeoff (thrust). The toes leave the ground last.   In-Flight In flight, extend body with slight arch to back; raise arms above head. Bring legs under buttocks; then bring them forward by bending 90 degrees at hips. Extend legs forward, leading with heels, and swing arms downward past legs. Keep feet parallel and slightly apart. Keep head forward to prevent falling backward; look ahead of landing.   Landing the Jump Extend heels forward for extra length. Land in pit or on mat, heels first, with momentum carrying you forward. Bend knees to absorb the impact of the landing.   Coaches' Tips for Standing Long Jumpers — At-A-Glance Tips for Practice Demonstrate ready-to-jump position to athlete. Give a verbal command such as, "Ready!" to the athlete to assume position. Demonstrate two-leg takeoff; emphasize taking off from both feet. Pull legs up underneath, to go as far as possible. Have athlete practice jumping on bouncy surfaces, such as springboards or small exercise trampolines. Demonstrate proper flight technique. Emphasize back-to-front motion to keep momentum going forward. Have athlete practice jumping over a towel or two separated ropes on ground to improve distance. Emphasize moving legs and arms on a vertical, or back-to-front, plane to keep athlete's momentum going forward. Practice landing after jumping off a box or springboard. Concentrate on falling forward after landing. Conduct jumping games to promote standing long jump skills: use jumping instead of running in relay games, or jump over a series of lines spaced.   Running Long Jump Determining the Takeoff Leg for the Running Long Jump   The athlete's stronger leg is usually used as the take-off leg. On the track, have the athlete take three consecutive hops from a standing start using the right foot only, and measure the distance traveled. Repeat with the left foot. The leg that was used to hop the farthest is probably the favored leg. If a true preference is not shown, most right-handed people will use their left foot as the takeoff foot for jumps. If the athlete feels more comfortable with the opposite leg, he/she should use it.   Please note that a left-footed takeoff will be assumed in the material below. If an athlete prefers a right-footed takeoff, simply switch the foot named in the instruction.     Measuring an Athlete's Approach   The approach will need adjustment as the athlete progresses through skill and strength improvements. Initially, three strides should be used, progressing through five, seven and nine strides. The most skilled athletes can use up to nineteen strides. Athlete stands on takeoff board and runs back, down the runway, the number of strides that will be used on the approach. The point where the athlete stops or reaches the number of strides is marked. This is the initial mark that will be adjusted forward or backward. Athlete faces takeoff board from this mark. Athlete steps forward on non-takeoff foot. With a controlled run, athlete starts with takeoff foot and runs nine strides toward takeoff board, running through the sand. Mark spot where takeoff foot hits takeoff board. Adjustments can be made forward and backward to fit individual needs. When a consistent approach is made, record distance for future practice and competitions. Run approach again and note location of first and third steps taken with takeoff foot. These two check-marks will help the athlete run a consistent approach by matching his/her stride to meet these marks. Coaching Tips For Measuring Approach Demonstrate the starting stance. Emphasize that takeoff foot starts behind the other foot, and it takes the first step. Place different colored footprints on the runway. Have the athlete practice approach run as often as possible, so that a consistent run develops. Have the athlete measure the approach him/herself so he/she knows the start point.     The Takeoff     Perform the approach run and plant the takeoff foot on board behind foul line. Stretch upward immediately prior to takeoff. Strongly take off from board by extending takeoff leg. Bend other leg; drive thigh up and over sand pit. Keep upper body straight, head up, and vision focused ahead in the sand. Land in a running position on non-takeoff foot and run through the sand.   Coaching Tips Demonstrate single leg takeoff. Have athlete use a three- or five-stride approach, then work up to nine strides. Athlete needs to always take first stride with takeoff foot. Move the start back, always taking an odd number of strides, until a consistent approach is achieved. Emphasize strong extension of takeoff knee and ankle. Emphasize vigorous lift and drive by opposite knee and arm.       In Flight — Step Style From takeoff, drive right knee and left arm forward and upward over sand pit. While in flight, extend the lead leg with the takeoff leg trailing, appearing to be in a stride position mid-flight. Circle right arm overhead and bring left leg forward, so that arms and legs are parallel. When preparing to land, extend arms and upper body to reach forward. Drop arms below legs and bend knees upon hitting the sand. Land in sand heels first, with hands sweeping past hips. Roll over on toes, falling forward. Coaching Tips Demonstrate step-style flight, leading flight with right knee. Practice pop-ups drill. Increase length of approach as flight technique improves.     In Flight — Hang Style     From takeoff, drive right knee and left arm forward and upward; hold the left leg and right arm back. Drive the left leg and right arm so that they are parallel. Arch the back to achieve the "hang" position. Move the arms in a circle clockwise. Lower the upper body toward thighs, extend legs, and reach arms forward and then backward in preparation for landing. Hit sand heels first, bend knees to absorb shock of landing, move upper body forward, and roll over toes to fall forward.   Coaching Tips Demonstrate hang-style technique. Have the athlete jump up and arch the back. Have the athlete start with a shorter approach.   Faults & Fixes Chart   Error Correction Drill/Test Reference Athlete stutter-steps and takes off on the wrong foot and looks down at board. Verify run-up and start point. Practice doing run the exact same way each time. Do run-up on track with controlled acceleration. Athlete is not getting any height in the jump (stays close to ground). Increase drive. Make sure upper body is not angled forward. Use extension of legs. Bounding and jumping drills. Strengthen core muscles. Athletes lands upright. Increase forward reach and momentum. Increase height so legs can be repositioned. Strengthen core muscles. Bounding. Two-footed jumps. Athlete not extending and moving arms and legs during flight. Increase confidence, control and/or strength. Make sure takeoff leg is fully extended so athlete is getting height. Practice, positive reinforcement. Jump from boxes.   Coaches' Tips for Running Long Jumpers Tips for Practice Demonstrate the starting stance. Emphasize that the takeoff foot starts behind the other foot, and it takes the first step. Place different colored footprints or hula hoops to step in on the runway. Have the athlete practice approach run as often as possible, so that a consistent run develops. Athlete should have good, controlled speed on the approach. Athlete always needs to take first step with takeoff foot. Emphasize strong extension of takeoff knee and ankle. Emphasize vigorous lift and drive by opposite knee and arm. Increase length of approach as flight technique improves. Emphasize height reached by the feet during flight. Watch that athlete is landing heels first. Emphasize that athlete should fall forward after landing.   Tips for Competition Practice visual imagery. Have the athlete picture him/herself running down the runway, hitting the takeoff board without a foul and soaring up and out into the pit. Have the athlete sprint down the runway, accelerating as he/she gets closer to board.

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