Peter Ventre

Introduction

Run up as possible. Jump as high as you can. Lift the chest and swing the leading leg downwards. The effect of forward rotation can be reduced by extending the body. When you learn to do this skilfully you will be able to land with your feet further forward.

Developing the techniques

Run up and take off. Run up as possible and jump high in the air.

If you are not an experienced long jumper it is best to use a short approach `in training so that you jump high. Increase the length and speed of approach as you become more skilful. But good technique is not enough; you must always be striving to produce more power in order to jump higher off a faster approach. Begin off a 7 stride approach and work back through 11, 15, to a 19 stride approach. The number of strides in the full run up will depend on how soon you can achieve the fastest speed off which you can jump high.

If you want to hit the board accurately then everything you do from the moment you intend to run and jump must be consistent.

1. Start with the take off foot this means that you will take an odd number of strides.

2. Focus attention on the strides pattern at the beginning of the run do it if the same way each time.

3. Do not adjust your strides during the approach this means that ideally you should ignore the takeoff board.

Train run up and take off by running up in the same way each time. f you brush the track or sprinkle sand in the grass in the takeoff area and run up and jump in the same way each time, ignoring the board, you will have a precise measure of consistency. ,
When you take off in approximately the same place several times then that will be your actual run up distance. Measure it and have confidence in it during competition. Psychologically, confidence is the key feature. Whenever you have trouble with your run up, re establish your confidence in this way.
Other factors, such as weather and track surface, need to be considered but only experience can help you here.

At take off lift the chest, using your arms powerfully in the running action. Get a partner to hold a cane high above and 6 feet in front of takeoff and try to reach it with your head.

Now extend the leading leg and swing it downwards. You will feel a strong reaction in the small of your back if you do this well. When you have learned to jump really high to head the cane, put an upturned bin in a hole in the pit so that it is about 2 feet high. Strike down towards it with the leading leg. Activity of this sort will accentuate the stretched position of the body and will make the leg movement more effective.

Action in the air can only help to establish a good position for landing. The body tends to rotate and movements of the arms and legs help to interrupt this rotation. If an upright position of the trunk can be maintained during flight then the legs can be lifted forward for landing.
This is a hang style long jump and can be most efficient. Also it is the basis of hitch kick action, for all you need to do is continue the leg action cycle.

Training

(a) Power Develop power with a heavy resistance schedule of squats, bench presses and abdominal curls. Try to do a 40 minute session three times a week. In these sessions perform 6x50 meters continuous, hopping off the take off foot.

(b) Technique. Train daily if possible in the following way:

(i) Warm up (5 minutes).

(ii) 5 sets of 3 jumps off a 9 stride approach. Perform each set of jumps focusing attention on one aspect of technique.

Remember, height and body extension are vital.

(iii) 2 sets of 3 jumps off a full approach. Measure and record all the distances jumped.

(iv) 6 x 70 meters sprints.