HomewoodFlossmoor High School robertassisegmailcom TwitterInstagram hfjumps A Springboard Address essentials Provide resources moving forward Long Jump Simple or Complex ID: 739470
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Slide1
Beginning Long Jump
Rob Assise
Homewood-Flossmoor High School
robertassise@gmail.com
Twitter/Instagram:
@hfjumpsSlide2
A Springboard
Address essentials
Provide resources
moving forwardSlide3
Long Jump – Simple or Complex?Slide4Slide5Slide6
Quick Physics Lesson….Slide7Slide8
Takeoff SpeedSprint!Max
effort
vs.
max abilityAcceleration focus: 5 – 30 mMax Velocity focus: 40 – 60 m
Total
volume
< 200 m
Rest
~1
minute for every 10 m run
2 – 3 times per
week
Maximize intent!Slide9
Zooming OutAlways look upstream
“Crap on the runway doesn’t turn into diamonds in the air.”Slide10
Sprint Mechanics / TechniqueWhatever you think you know, it isn’t enough
“Coach to the athlete’s solution, not your own.”
- Stuart McMillianSlide11
The ApproachPostureBody Angle
RhythmSlide12
The ApproachGeneral Guidelines12 – 18 steps
Start with stronger leg forward
Take-off foot
Coach’s checkmark – 4 steps from take-off (use TJ boards)Windy daySlide13
The ApproachCrouch Start8 – 12 in. between front heel and rear toe
Shins angled forward
Hips flexed, slightly above shoulders, between feet
Chest close to front thighArms in alternated positionFull extension up and out!Slide14
The ApproachRollover StartFeet alignment identical to crouch
Roll back
Front foot dorsiflexed
Opposite arm extended highFlex at waist to get into crouch positionSlide15
For More Info…. Complete Track and Field Website
Boo
Schexnayder - “The Long Jump – Technique and Teaching”Slide16
The ApproachOvercoming Inertia Big ranges of limb motion
Push to almost vertical in 6 steps
Smooth angle progression Slide17
The ApproachUpright RunningStride
frequency increasing rhythmically
Posture - head and pelvis
Vertical oscillations of center of mass (COM)Slide18
The ApproachPenultimate StepSlightly in front of COM
Rolling action of foot
COM lowers
Leave the foot behindSlide19
The ApproachTakeoffLow heel recovery ( // shin )
Slightly in front of COM
Rolling action of footSlide20
“Big open movements produce big open jumps.”- Boo Schexnayder ITCCCA 2017Slide21
FlightDrop swing legPedal arms backSlide22
LandingExtend legsHips replace heelsSlide23
For More Info….YouTube Cameron Gary - “Long Jump / Triple Jump – Landing Drill Progression”Slide24
CoordinationSlide25
Decline in Athleticism
Sedentary lifestyle
P.E. in schools
– Quantity and qualityEarly sport specializationSlide26
Fundamental DrillsRun, Run, Jump
No arms
Rhythm
Rolling takeoffRolling penultimateLowering COMArmsSlide27
Fundamental DrillsGallopingNo arms
Rolling takeoff
Arms
Hurdles 7’ – 9’ apartSlide28
Fundamental DrillsSkippingBlock
For height or distance
Combination
Measure distance or timeSlide29
For More Info…..Simplifaster Blog
Mario Gomez -
“These 3 Simple Jumping Drills are the Only Ones You Need”
Slide30
RRJ, Skipping, GallopingALWAYS utilize a foul line!Slide31
Fundamental DrillsBounding: Cue rolling foot contactBaby
Vertical
Power (double arm)
Speed (single arm)TriplanarMeasure distance or timeSlide32
Fundamental DrillsShort Approach WorkRun-offs or jumps
4 – 12 steps
Push to vertical in 1/3 of step number!Slide33
Target Practice
Rewzon Study
Excellent for sub-max days!Slide34
Steering DrillsUsed as a learning tool to
interpret spaceSlide35
Steering Drills“Variety without context just means randomness.”
- Nick LumleySlide36
Newell’s Constraints Model
What can we alter to
enhance learning?Slide37
Steering DrillsOut & Back on a Clap
Start at board
Run away from pit
Turn back on clapGet a jump/run-off inSlide38
Steering DrillsPlus or Minus 3
Set short approach mark
Alter starting position 1-2-3 feet forward/backSlide39
Steering DrillsRandom in a Range
Start in a random spot between 2 cones
Example: 30’ – 50’Slide40
Steering Drills3 Cone
3 cones different distances from the board
Usually 5’ – 6’ apart
Attempt from each coneSlide41
Steering DrillsMystery Take-off
Jumper will be cued which leg to jump off
Visual or audio cue
Cued ~25 feet from boardSlide42
The HybridsStart Position
Mystery Take-off
Target PracticeSlide43
Additional OptionsVision restriction
Fatigue
Take-off target/reductionSlide44
Resiliency
Listen to athletes – know stressful times of year
RPR
Ankle rocker
Triplanar activity
Challenge coordination
Maximum / Extensive plyos
Less is moreSlide45
Additional Resources
ALTIS 360
Nick Newman – “The Horizontal Jumps”Slide46
Coaching is like fishing…..
Slide47
Thank You!
Rob Assise
Homewood-Flossmoor High School
robertassise@gmail.com
Twitter/Instagram:
@hfjumps