Key Concepts in the Long Jump Ron Grigg

Key Concepts in the Long Jump Ron Grigg Jacksonville University rgrigg@ju. edu

Topics 1. APPROACH 2. PREPARATION FOR TAKE OFF & TAKEOFF 3. FLIGHT & LANDING 4. Teaching Progressions

The Approach CONSISTENT & ACCURATE DEVELOP VELOCITY PROPER POSITION FOR TAKE OFF

The Approach GENERAL CONSIDERATIONS Posture Large Amplitudes of Movement Vertical component to the run

The Start SIMPLE FLEX TO EXTEND

Drive DISPLACEMENT vs. FREQUENCY PUSHING not SPRINTING PROGRESSION OF BODY ANGLES

Continuation CONTINUED ACCELERATION UPRIGHT POSTURE PROPER RUNNING MECHANICS SEE THE BOARD EARLY

Transition for Takeoff LAST 4 STEPS NO CHANGES IN ANTICIPATION OF JUMP amplitude posture SEE THE BOARD PERIPHERALLY

Penultimate Step LOCATED UNDER BODY FLAT ROLLING CONTACT PATTERN SLIGHT FLEXION OF LEG LOWER FOREWARD

Takeoff LOCATED UNDER BODY FLAT ROLLING CONTACT PATTERN POWERFUL SWING OF FREE LEG/ARM BODY WELL BEYOND BOARD WHEN FOOT BREAKS CONTACT

Teaching Progressions SKIPS FOR HEIGHT & DISTANCE RRPT- run, penultimate, take off HURDLE GALLOPS

Flight MAINTAIN POSTURE *****FREE LEG EXTENDS AND FALLS TO SLOW ROTATION***** HANG or HITCH?

Stride Method

Hang Method

Hitch Method

Landing HEAD AND CHEST REMAIN UP BOTH ARMS OVER HEAD, SWEEP DOWN ABSORPTION

Teaching Progressions SLJ- stick landing SLJ-stick, pause, squat SLJ, stick, pause, squat, rollback and kick ALL with no pauses

Put It All Together PARTS Top Speed Running Mechanics/Posture Acceleration Mechanics/Concepts Foot Contact Patterns for Penultimate/T. O. Swinging Segment Usage for T. O. /Flight Landing Concepts Full Approach Runs without Jumps (mini T. O. s)

Put It All Together WHOLE Short Run Jumps with Landings 4 steps 6 steps 8 steps…. . 12 steps… etc.