Category: Long Jump
Type: Reference
FUNDAMENTALS OF THE LONG JUMP
How to Long Jump
The Long jump is an event where the athlete gets a running start and jumps as far outward as possible to land in a sand pit. When the athlete begins to run, he or she must be careful not to put their foot over the line marked on the lane or else they will get a "foot fault" and their jump will be negated. Today's elite athletes can jump nearly 30 feet, an amazing accomplishment.
There are two main techniques to the long jump: the hitch kick and hang method. These are types of flight patterns that an athlete uses in the air. Both styles involve a run up where the athlete runs as fast as he or she can in an attempt to reach maximum speed before take-off. In the hang technique, the jumper jumps out and appears to hang in the air. In the hitch kick technique, the jumper cycles their feet while in the air. Both methods are done to keep the jumper in the air for as long as possible and both methods are similar. However, the hitch kick is a more difficult style, especially for young athletes because it requires tremendous speed and height in the air to do well. The hang technique is a better method for younger athletes and a lot of success can be reached by jumping this way. The two most important things to the long jump are speed and spring.
How to use the Hitch Kick Method
Run up as fast as you can and drive up powerfully at take-off. Your leading leg needs to be flexed at the thigh so you have a stride position initially. Then the leading leg is rotated backward into an extended position and then both legs are flexed and brought forward for the landing. Rotate the arms forward and backward to help you on the landing. During the flight in air you need to be cycling your legs, as if "running through the air."
On the landing, the knees flex and your upper body should move forward beyond where your feet landed in the sand. Remember, if you land and move backward, you will be recorded at ashorter distance. Whatever body print is the closest to the take-off spot will be used in determining your distance. So you do not want a great jump negated by leaning back with your hand or upper body.
How to use the Hang method
Run up as fast as you can and take off with a powerful, driving motion. Your leading leg is initially flexed and driven upward, but then extended and brought backward to join the take-off leg. Both legs are thrust in their extended positions to the rear of the body. Arms circle downward, backward and then upward and forward. When the arms are up above the head, it appears as if you are "hanging in the air."
Then the legs are thrust forward and you prepare to land. Knnes are flexed for landing and upper body moves forward when feet hit the sand.
Submitted by: Coach Brad
|
|
|
