Better Long Jump - Penultimate Step

In this video, coach John Shepherd takes a look at how to position yourself prior to the take-off in order to optimise your transition into the jump.
He talks about placing the foot flat on the track surface and the distance of the last step to the board and how you need to work this out and then continually practise so that it becomes automatic.
John points out that in analysing where and how the foot should be placed that the coach/athlete need to "add" this to what happens on the take-off step - as in reality the penultimate and the last
step are coupled.
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[@maxgri6362]

Hi John, thanks for the video! At what age would you introduce penultimate step concept to the athletes? Do you use any simple cues for the 12-15 y.o. athletes ? Thanks in advance

[@Johnshepherdtrackcoach]

Well, if the athlete is ‘serious mood ie has come to train properly, then right from the start. I use mats to do this and don’t over coach I just let the jumpers find the rhythm. I’ve made a couple of newer videos since then - and these explain further. Here’s one. ruclips.net/video/COaeNss3ZhY/видео.html

[@pendrop9421]

Thanks for the videos,there of great benefit,how would you gauge the best length for the penultimate step,taking that it is longer than the previous stride s including take off ? Thanks again for the great videos

[@Johnshepherdtrackcoach]

alex conway it's not so easy to get a specific length ... it's more so with the last step, as I indicate place a mark circa 2m-.215m back from the board and work to that, making fine adjustments to what produces the optimum take-off. This will need to be done from a full run up. Re the second last length, it's generally about 10-20cm longer then the last step, so again you could place markers down (including the last step and board) and run through... you're looking for that da da-da rhythm. If you continually practise you should again be able to refine the optimum step positions. Hope this helps

[@harindrakushwaha3956]

I'm not able to land.

[@edwardclark2653]

Anyone who comprehends the penultimate step mechanics will immediately discuss the last 3 step length ratios of the approach.