LONG JUMP ESSENTIALS - HOW TO MAXIMISE YOUR TAKE-OFF - DRILLS, TECHNIQUES AND ELITE JUMPERS
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- Опубликовано: 2 мар 2023
- IN THIS VIDEO we take a look at how to optimally take-off.
I was lucky enough to attend the World Indoor Tour finals in Birmingham and watch some of the long jump. I saw Tajay Gayle and Marquis Dendy in action, both went over 8m with Dendy equalling the second longest jump in the year with 8.28m.
Each jumper sets the take-off - although there are commonalities there are variations between each does this. Dendy and Gayle as you will see from the video utilise a very similar technique and their lowering of their body on the penultimate is very similar.
The French jumper Irwin Konate utilises a shallower knee bend whilst the America William Williams favours a much deeper set.
I think it is all too easy to get caught up in the idea that lowering is bad at take-off - indeed I have said this myself. What I think is actually creating the lower - and I have had many of my squad’s jumpers do this for years - is that the transition from the penultimate to the take-off step should be active.
In fact the jumper needs to move very quickly through the last 3 steps. This results in a “push-pull” (or “dip and drive”) into the take-off. This produces a very active and fast take-off and invariably allows the free leg’s thigh to swing powerfully and very fast into the jump. This position is also held, which results in a take-off drive.
This extension will push the landing back further into the pit irrespective of the technique used.
In the video I also talk about Mike Powell - the current world record holder - and his comments many years back on “push-pull” … in the making of this video and through study of the jumpers, I think I now understand what he and others were referencing.
Although there is an emphasis on elite performers in the video you will also see some of my group’s jumpers in action and drills and practices we use to improve the take-off.
You’ll see Leigh who improved from 6.04m to 6.24m in a week through implementation of the take-off mechanics seen in this video (and some other factors),
If you work on your take-off constantly and optimally condition it then you will jump further.
Any questions leave them in the section below.
#longjump #longjumptake-off #longjumptechnique
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Another great video. Thank you!
Wow, you are such a competent coach providing so much information to the community, you should have 10 (100!) times the views. I am sure that a lot of triple jumpers and long jumpers could benefit from your teaching: I know I will and hope to be closer to the top Canadian LJ at my 50-54 veteran age group by breaking 5m on the LJ and 11m on the TJ this summer by properly applying all of your good advices in my training.
Thanks John.
Can you provide a link to the store where you can buy mats that you use in long jump training for the last 2-3 steps?
Any tips on breaking mental barriers. I consistently jumped 5.8-5.9 meters last season and even had a few 6 meter jumps over the summer during training but now almost every time I go for a full approach I have a strong run up until the the last step before my penultimate and I either just don't jump or am extremely low resulting in 5.5-5.7 meter jumps. I don't think it is a physical barrier because I am not training any less than before my body and mind simply do not want me to jump anymore.
So how exactly how would I perform the “push-pull technique?
Form IND
sir i want to come to you for training
Sir if we have to jump over 7 metre then at what speed we have to run and it is possible that a strength jumper have low speed but he jump above the 7 metre
Around 9.2-9.5m/s ... circa 11.3-11.8sec for 100m .. if you are stronger and powerful then you can get away with less speed for a 7m jump... however, strength will literally only get you so far, speed is crucial. Hope this helps
Trying to make sure I understand the “push pull” as you’re describing it. I was taught to push on the third step out then the last 2 steps are the reaction from the push. That’s how you get the da (push step) da-da (reactionary fast flat-flat)
Example: I’m an 8 lefts jumper (masters). I push/accelerate on the 7th left, then my goal is to get the last 2 steps down as quickly as possible while maintaining body position and not trying to power off the ground.
The effect at takeoff feels like being pulled into the air.
Is that what you mean? Or do you mean pulling back your foot on the takeoff step (8th left)?
Love your content!
-Rich
Rich, yes, that's what I mean. You would not be able to pull the foot back consciously on take-off. For most jumpers that should happen naturally - although as I point out in the video some jumpers push their foot out in front of them to get a bit of a block (Vuletta).
Thanks and all the best,
Sir ,why can't the body of a sprinter perform well as the body of a long jumper, what is the sprinter lacking (vice versa)?
👍
Hi John, just to clarify something you said in the video. Is it a rough rule of thumb that speed based jumpers should have their take off plant more underneath them as opposed to more strength based jumpers?
Yes, you can say that... the lower on the penultimate step is also likely to be more pronounced.
Also, take a look at this video as it deeper dives into "Jumper Types": ruclips.net/video/xvOhTEs_K_s/видео.html
@@Johnshepherdtrackcoach thank you very much! Will have a watch now!
I'm just curious but how far do you think an 8.5 m/s runner can jump ?
6.60m - around that - maybe a little further if they are a power/strength type.