Long Jump

Long jump is a track field event in which athletes combine speed, strength and agility in attempt to leap as far as possible from a take-off point. This event has a history in the Ancient Olympic Games and has been a modern Olympic event for men since the first Olympics in 1896 and for women since 1948.

Long jump comprises of four phases, which are

• Approach run up
• Take off
• Flight through air
• Landing

In order to achieve maximum distance in the long jump event, an athlete must have to balance 3 components, that is, speed, technique, and strength.

The approach run up

The objective of the approach run is for the athlete to achieve the ideal speed. Rhythm in the approach run is important to ensure the ideal speed is achieve and accuracy in hitting the take-off broad. It is important for the athlete to develop a good running rhythm before accuracy is addressed. The length of the run will depend on the athlete’s age and speed. When first determining the number of strides in the approach run start by matching the number of stride with the athlete’s age;

Age	Strides
Under 11	11
Under 13	13
Under 15	15
Under 17	17
Over 17	21

The start of the approach run should be marked and the athlete should commence the start from a standing start. Some athletes use a ‘walk on start’ or ‘run on start’ that will provide more initial speed but if not consistent will impact the accuracy of the approach run onto the take-off broad. The athlete begins the run with a marked forward lean to develop speed but before they reach the take-off broad, they should be upright. The athlete should be on the balls of the feet as in sprinting with a natural head position, the eyes focused beyond the pit and not the take-off broad.

Accuracy of the approach run onto the take-off broad is established by:

• Determine the take-off foot
• Stand with your back to the jumping pit and the heel of your non take off on the take-off board scratch line
• Run up the runway the required number of strides, let say, 19 and place a marker where the 19^th stride falls.
• Place the non-take off foot on the marker and run back towards the broad and take off. The coach should note where the 17^th stride lands in relationship to the take-off board.
• If the foot is behind the take-off broad, let say 20 cm, and then move the start marker 20 cm forward. If the foot is beyond the take-off board then move the marker back.
• Repeat the run up and marker adjustment 4 to 5 times to establish a consistent approach run onto the take-off broad
• Once achieved, measure the distance accurately and record it for future use
• It is important to bear in mind that a head or tail wind will affect the run up. A head wind may mean moving the marker slightly forward.

Ideal speed

Dr. Graham-Smith and Professor Lees (2002), have identified algorithms that will predict an average distance that an athlete would be expected to jump for a given speed. These algorithms are based on official approach speeds and distances collected over a period of ten years from junior and senior championships and Grand Prix events.

• Male    - distance = (speed in m/s x 0.95) - 2.23
• Female - distance = (speed in m/s x 0.99) -2.81

The speed, in metres/seconds (m/s), can be determined by timing the athlete between two markers set at 11 metres and 1 metre from the take-off board.

The Take-Off

The preparation for the long jump take-off begins in the later of phase of approach run. The long jumper prepares for take-off by sinking the hips and then raising the hips into the take-off phase. This usually results in the next to last stride being longer than normal and the final stride being up to 25 centimetres shorter than normal running stride. Tit must be emphasised that the hip sink and stride adjustment all happen in response to athlete’s postural adjustments in preparation for the take-off. At take-off ensure the hips are slightly forward the shoulders.

When the take-off foot is placed on the broad, it is slightly in advance of the jumper’s hips and should strike the board on the mid line. 

 The final two contacts in the take-off should be flat, almost slapping.

and the non-take-off leg, against the braced take off leg. These movement should be characterised by short radius (blocked), fast explosive actions.

The head should be carried in a normal position, in line with spine, and the eyes should be focused forward and slightly up.

The Flight through the Air

Speed and lift generated on the runway and through take off can result in the feet hitting the sand early and a loss of a distance in a jump. The cyclic forward movement of the legs and arms, as seen in the hitch- kick for example, will correct this forward rotation.

The Landing

During the landing, the athlete is aiming to get the heels as far away from the take-off broad as is possible. The ideal landing position is shown in the diagram opposite where the dotted line represents the projected flight path of the body’s centre of gravity. The heels will need to land just before the projected flight path to ensure the athlete does not fall back into the sand. As the feet make contact with the sand, press the heels downwards and contract the hamstrings causing the hips to rise. As the hips rise twist them to one side and allow the forward momentum to carry the body past the landing position.

Optimum take off angle

The take-off speed of a male elite long jumper is about 10.5m/s in a “run through” (take off angle of zero degrees) and 3.5m/s for a vertical jump (take off angle of 90 degrees). This decrease in speed means that the optimum angle of take-off is well below 45 degrees. Linthorne et a (2005) identifies that the optimum take off angle for a world-class long jumper may be 21.5º ± 3.5º. Research by Lees et al. (1994) identifies that the optimum take off angle for a world-class male long jumper may be 21º ± 6º.

   

LONG JUMP STYLES

• The Stride Jump:

In the stride jump style the athlete maintains the take-off position for as long as possible and only as the athlete comes into land does the take-off leg join the free leg for a good landing position. 

•  The Hang Style

On take-off the athlete drops the free leg to the vertical, which is then joined by the take-off leg. The arms go overhead to slow down the rotation about the athlete’s centre of gravity. The legs are then lifted upwards and forwards whilst lower the trunk. The arms swing past the legs during the landing phase to ensure a good leg shoot.

• The Hitch-Kick

Following take off the free leg is straightened and swung back and down as the take-off leg folds up beneath the hips and comes forward bent. The take-off leg then continues forward, straightening for landing. The free leg completes its backward swing behind the hip and then folds up and moves forwards bent, to join the take-off leg ready for landing.