LONG JUMP: HOW FAST DO YOU NEED TO BE? See how far you can jump based on your 100m time
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- Опубликовано: 4 апр 2019
- SPEED is crucial for the long jumper - how fast you are, everything being equal, will determine how far you jump. In this video I take a look at the 'type' of speed needed to jump and why 100m time is not always a good reference point. However, I then talk about some research from back in the day (eighties) from Germany which does equate distance jumped to 100m time (with the proviso that the jumper can generate the same type of speed on the run up). WE look at some of the calculations to show you just how much speed is needed to jump various distances.
#longjumpspeed #howtolongjump #fastestlongjumpers
VIDEO TIMELINE
Intro
0.31sec equating flat out speed to run-up speed and why it's vital
0.48sec difference between sprint speed and run-up speed
1min Optimum v max take-off speed
1.20min Carl Lewis and his speed "The fastest long jumper"
1.50min Dwight Phillips
2.20min Last 5m of run-up speed and its importance
2.40min Looking at speed data for the long jumps - IAAF 2017 World Champs
3.30min how fast were the men and women?
4.20min Dwight Phillips's speed from Berlin World Champs (2009 IAAF)
4.50min relevance to everyday coaches - what speed can we test?
5.00min 10m fly times and metres per second velocity
5.40min German sports science research 100m time and how far you could jump
6.48min 100m times and the predicted jump distance achieved - from 13.15sec to 10.00sec speeds and 4.98m to 8.80m
7.18min plus or minus 3% on prediction and more on the research (flight time and landing time)
8.18min summing up
9.00min Community content (England Athletics Talent ID Day)
End Freelap System and potential discounts
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#long jump #how to long jump #long jump workout #long jump run up #long jump take-off #long jump take off #improve long jump #long jump drills #long jump technique training #track workouts #coach shepherd #coach long jump #long jump training #long jump tips
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Easily the best LJ and TJ channel on RUclips. Thank you for what you do, you've helped me become a better coach.
Many thanks for you comment... and making the videos and responding to athletes and coaches from around the world is certainly helping my coaching too!
Here's a question for you - do you think the sport's governing bodies could do more to promote coaching through social media???
@@Johnshepherdtrackcoach Definitely. A larger social media presence would help tremendously. It will take time for them to adapt, but digital will be the way to go. Easier access to information would go a long way.
Love this topic. Very intriguing.
great video!
Very interesting. Thank you John!
Sarah Prosecco thanks for the comment. There's more info in pub.lucidpress.com/The_Jumper_Summer_20/#ghVUXCVaqRf2
Thanks coach
A lot of thanks Respected John Coach !
Love your work, John. Very interesting discussions. Undoubtedly, speed is likely the most important physical quality that must be developed to jump far, although debatably the most difficult metric to improve upon. I would be interested to hear your opinions on the differences between butt kickers (high free leg recovery) vs. toe draggers (low free leg recovery) in the event, as the action of the free leg seems to impact the ground time/braking and forward somersault.
If I understand your question and thoughts on heel recovery... many sprint coaches are now not advocating a not too high heel recovery when sprinting. This is to enable greater hip speed that will initiate a faster 'pull' to the front and a stronger/more powerful contact on the track surface. In some ways Manyonga embodies this style particularly with his start. I feel that if the low heel recovery is used then there can be a more directed free leg swing into the jump and perhaps a more forward orientation from the board... note these are my thoughts and observations and only backed up by my coach's eye! I do instruct some of my jumpers to run this way. Thanks for the comment and channel support.
@@Johnshepherdtrackcoach Appreciate the response! While I didn't know that, I was actually referring to takeoff. Some jumpers appear to bring the free leg foot through at the knee vs. the hip. High jumpers are usually categorized as a toe dragger or butt kicker at takeoff for this reason (work of Jesus Dapena).
@@JohnshepherdtrackcoachMay I ask then how come all good triple and long jumpers kick their butt in their run up. Is that considered high heel recovery?
@@JohnEvans Okay, I think I have a grasp on what you ask.. the angle/position of the lower leg at take-off i.e. close to the butt or more open and forward??? Let's have a go on this (let me know if I've gone off topic)... for the long jump and triple jump speed across the take-off/take-offs is key... so a tighter angle of the free (swing) leg at the knee will create more hip velocity and speed transference... an open angle will be slower ... high jumpers need more vertical push off the take-off so an open position would allow for more vertical take-off velocity (although there are variations there as you indicate)... with the LJ I work to a mid lower leg position of the free leg - not too closed and not too open. If it is too closed I find that the take-off is compromised (not enough time to get vertical or vertical enough I should say), too open and the take-off will be slow and potentially the free leg then opens too soon also. For the TJ I'll be honest I'm still thinking this through ... one thing though I'm beginning to think that women should create greater take-off velocity (everything being equal compared to men) to maximise speed through the phases and to account for less 'strength' to impart force (and therefore vertical force) through the phases. Hope this helps... if not let me know!!!
Thanks a lot for your information on how the speed matters to the distance......
Whatever the event distance speed (and power) is fundamental. Thanks for the comment and all the best.
Thanks for a very informative video especially the chart! Is there a similar chart for the triple jump? Thank you!
Not that I know of I'm afraid.
Really interesting
Thanks for the comment and it is ... speed is key but as I have indicated as well as horizontal velocity, there's also vertical velocity. The latter has much to do with eccentric strength. I'm planning a more detailed video on this.
Do you mind telling me the core aspect of jumping or making a video out of it? Or do you already have a video? Thank you, you’re the absolutely jump channel around!
This is something that I intend to address in a future video - will say that for me the core includes the hip flexors and extensors - and this area is crucial to speed and power generation, so we do hanging wall bar leg raises, hip switch movements, bridges and Swiss ball ham curls for example. And I tend to like integrated movements that work over a number of joints (of course we still do the odd sets of planks, crunches and so forth, but I've found - that with training mature athletes - that the drills and exercises for the hips that I refer to tend to produce the results we need... hope this helps and I do plan to do more on this on the channel in future.
Great content & elegant production! On a different topic, is there a significant correlation between standing long jump and running long jump? At age 52 I can jump 107 inches from standing position, but want to start competing in Masters Athletics long jump. (in my youth, PB was only 6.02M, without training).
Many thanks and there is only a peripheral connection… it’s more the other way around in my opinion if you are a good long jumper with potential ie if you can long jump you will have a good (maybe not exceptional) standing long jump.
The long jump is about utilising speed in a fraction of a second to get a great take-off, this is not so with the SLJ. I hardly use it as a training aid or test.
If you are able safely, try jumping off 4/5 steps and see how far you can long jump.
Hope this helps
great video, can you tell me where to find that research noted in the video?
Many thanks, unfortunately the location of the research was in a periodical called the Kangaroo Club which was a very small UK publication which must be over 20 years old. And the actual specific reference to the work was not recorded. I have looked over the years to see if I could find the full authorship and details on-line, but so far I have had no luck.
Does the time in the chart take in to consideration the reaction time of the 100m run or not ? And also does this chart apply to both male and female athletes ?
Is it normal that my 100 time is 12.1 but I’m jumping 7.24m
Not really! But there's more to it than that ... perhaps you don't run that many 100m races, so your time reflects that. Also it's possible because of the training you do that you are fast over 10m when you are coming to the board - you'd need at least the equivalent of 11.7 speed at minimum to jump 7.24m, in my opinion ... I'd also think that you have a very good take-off and perhaps lean more to the power type of jumper bias. There are many decathletes that don't have great speed that jump 7.50 plus, that because of a good powerful take-off which plays to their strengths. Hope this helps ... I'd say you were quicker on paper and that potentially if you can get your flying 10m/20m down to circa 2.00 for the latter, you'd be looking at jumping 7.50 plus. Cheers and thanks for the support.
my 55m time is 7.2 seconds and i long jump 6.4 meters is that about right? (i’m a sophomore in high school for reference)
I've jumped 6.76 but ran nowhere near 10.9. If I was able to drop my PR from 11.9 to 10.9, im sure my long would increase drastically
Yes,it would “everything else being equal”. Those figures give a pretty good idea of distance.11.9 indicates 6.52m... so you have superior jumping ability based on your speed and or your run up speed is faster then your 100m speed. Thanks for the comment
@@Johnshepherdtrackcoach oh my mistake! I looked at the figures to the left not the right. Your videos are very helpful btw.
No probs 👍🏽
I think ability to minimize deceleration and hip height play a crucial role as well and need to be factored in as there are plenty of high jump athletes who despite not having good speed still jump quite far.
Hi ma’am I know this comment is very late but what do you mean by hip height ? And how is it influential. Not expecting a reply but one would be greatly appreciatex
@@natemarquez5850 Coaches call it running tall, but it’s essentially good hip (waist) height is when you’re running relaxed without sinking your hips down, so you’re able to spend less time on the ground at top speed versus when you’re accelerating and need to push. Think of it like a glute bridge vs quarter squat. When your hips are tall you get more leg separation and glute/hamstring reflex. This doesn’t mean you should pull your hips forward, just think of it like someone is pulling a string from the top of your head and standing tall. In long jump that’s important because whenever you’re jumping you always need to lower your hips right before taking off so that you can generate force (penultimate step). If your hips are high before the penultimate step you can lower your hips without slowing down as much. Also from a physics standpoint, if all things are equal, a projectile (your body) will travel further based on the starting plane, your hips. Which is why jumpers with longer legs and big strides have an advantage.
6:55 This is very interesting and very helpful. Especially the last table. My 100m PB is 11.45s and that correlates to 7.06m in the long jump. My PB in long jump is 6.63m. I knew I can go further...... I do not think I'll achieve that as a M50 athlete......
There are more factors at play with older athletes … loss of fast twitch fibres, plyometric ability and possible injuries.
The table was designed for athletes in their peak years - however, it will give you an idea if capability.
Go for it. Those are great numbers! I'm 52 and have been inspired to start training for long jump recently.
Thanx@@jz5005 . Right now I'm recovering from achilles injury.... Luckily I can still do olympic weightlifting and do 75kg with snatch and 95kg with C&J. Also I'm still shaking off weight. Still got 5kg to go. I want to weigh 75kg or less. Would be great to follow your progress!
Is it worth it to do longer sprints if you are a pure long and triple jumper or is it better to keep the running stuff shorter.
You can do longer sprints - especially if you intend to run 100m... running 200m would require much more specific training which could conflict with long jump. It also depends what type of sprinter you are - more 60 or 100m orientated. If you're of the latter type then training for the 100m would not be such as issue... however just for long jump I'd say that you don't need to go beyond 60m flat out... more 40s, rolling 10's, 20s an run ups would be staple... you should do some 80/90 percent runs over longer distances for 'flow' and some metabolic conditioning....
Hope this helps
@@Johnshepherdtrackcoach Thank you, I know my speed is slow for how far I jump so I need to improve it.
Coach do you simply use the chart to find the estimated distance or do you have a formula to calculate it?
Basically yes, I've found that over the years this table is a pretty good estimate as to how far an athlete will be able to jump given their speed. It's born out by more up to date info on take-off velocities. Bare in mind that it's the 100m time everything else being equal i.e. the ability to generate that speed on the run-up.
I recently inspired so I want to learn how to do long jump but my age was 20 is it possible to me so long jump
Of course! You are still very young. Start slowly by specifically conditioning your body to withstand the forces required for sprinting and jumping - see some of the Sprint drill videos on the channel as a start. Work consistently on speed and sprint form and the long jump take-off - again there are plenty of videos on the channel which will help you here. Good luck.
Am I underperforming if I run 11.27 but jump 22'8? Granted I started track my freshman year and those marks (11.27 & 22'8) are from my sophomore spring. Haven't competed since then due to an injury jr. year and COVID.
?
This is phenomenal research and great insight, however I do have to disagree with you on speed being the main factor. I think it's the second most important factor, with time in the air being number one. obviously I'm not a coach, nor a professional athlete. I did however compete about 5 years ago in the long jump with a PB of 6.53 m (not great, i know). I can tell you that my hundred time was abysmal, clocking in at an amazing 12.19 secs, however my vertical at the time was about 34 inches. that extra air time more than made up for my slower speed back then in terms of distance. The difference between my 10th, 11th and 12th grade performances were mainly on vertical leaps. In 10th grade I had a 24 inch vert. with a 12.8 sec 100m and I had jumped 5.5m, while in 11th grade my vert. increased to 30 inches and my 100m to 12.3 but my jump increased significantly to 6.1 meters. of course i did not have the best form. My flexibility wasn't great, and I wasn't getting nearly enough speed on the runway with only 7 "double steps".
Now several years later, reflecting back, I realized that given all else equal, a man with a 48 inch vertical would be 1 full second in the air. a man with a 42 in vertical would be roughly .9 seconds in the air.
to get to 9 meters the 48 incher would "only" need to run 9 m/s, whereas the latter would need to run 10 m/s.
Anyways I think I took a very long and roundabout way to say that I think that first and foremost, if i had to retrain myself, or a future athlete, I would focus most of the effort on increasing vertical leap. getting to that 42 inch vertical is possible for anyone and if they can therefore reach that 9 m/s they can get close to the world record just doing that. of course speed training is a must but that comes with vertical leap as well as very similar muscles are in play here.
sorry for the mini rant, not my most eloquent comment. Keep putting out great content!
I feel i commented too early as the german's research definitely took in flight time into account as well. my idea still stands however that vertical leap is most important factor, and easiest to improve. much easier than speed.
Many thanks for your insights and comment on the channel. You've had a long think about your ideas on the vertical aspects of long jumping and although I still would say horizontal velocity is key, I have to add that vertical velocity is also key. At take-off as the jumper goes over the board there is both horizontal and vertical velocity. The jumper who is able to exert the greater vertical velocity - everything else being equal - will jump further. Look for the "What we can learn from Ivana Spanovic" video on the channel and you'll find out more about this subject.
Last training year I started to change the older group's training slightly in order to "explore" the possibility of gaining more vertical from the board ... and it seemed to work. So, although I still think horizontal velocity is no1, vertical velocity is a close second and both aspects need to be trained for to optimise long jump distances. Thanks again for your comments and insight.
When there is great horizontal velocity - the coordination to get 42 inches in the air at 9m/s is unbelievably more difficult then becoming faster ..all momentum is going forward so you would have decelerate greatly to get yourself 42 inches in the air but the issue that’s created is after decelerating to get yourself that high you are not moving at 9m/s. Horizontal velocity is the bolts and nuts to the long jump.
100m time to long jump distance at 5:43
Hi, this would be around 13sec. If you have greater speed then you'd expect - everything else being equal - to jump further. The tables and explanation in the video factor in strength and take-off and landing ability but it does give you an indication of the relationship between long jump distance and 100m speed. Hope this helps.
My 100mtr timing is 11.50sec n my PB is 6.55mtr ..how can I improve it
I assume you mean both the 100m and long jump, well you need to do the "right" training. Key is making sure that you plan for speed, technique and skill all year round in a systematic way. There are plenty of videos on my channel that show you how to use drills for better running technique and more power, for example, and of course lots on technique for jumping. You need to make sure that any speed you gain improves your jumping and transfers ... this is is one of the fundamental keys to improving at long jump. for example. So, plenty of run-ups, plenty of short sprints and plenty of medium to long-ish approach training jumps plus lots of take-off set up work.. Stay safe.
Great video, my LJ PR is 6.57metres, but my 100m PB is only 11.9. What gym drills would you recommend to help with my speed?
I got same problem other way around, im fast as hell but i get only likę 75-80cm of hop
My 100m PR is 11.47 but I jump 7.21m at best am I at the right path?
You are. It would seem your jump is a bit better than your 100m. This may reflect specific sprint conditioning or good/better use of speed on the run-up. Check out a recent video - What type of Jumper are You? This will potentially help you understand more. All the best and thanks for passing by.
Wow my 100 is only a 12.85 but i jump around 6.2 meters
Sometimes - as we are all different - the figures won’t exactly stack up, nevertheless as I indicate in the video they are pretty accurate. The key really is speed - everything else being equal - the faster you are the further you will jump. Good luck
6.90m , 12.17sec is that good
. I would say that your jump ability is better than your sprinting ... however, you may not be doing enough specific 100m training to run faster. It's more important for a long jumper to be fast over 10m and 20m (max velocity). So, with a 6.90m jump your speed capability is more than 12.17 ... more likely in the 11.7-8 range everything else being equal. Hope this makes sense. I'd suggest working on fly 20/30m and should you want to bring your 100m time down probably more specific 100m work. Many long jumpers are fast but don't have the same start and acceleration capabilities as the pure sprinter. All the best and thanks for the comment.
Leroy Burrell jumped 8.40 and ran 9.85