DRILL PROGRESSION TO IMPROVE LONG JUMP TAKE-OFF

In this track short you’ll see 3 simple drills that you can do to improve your long jump take-off.
The first two use mats:
Drill 1: simply walk through placing the penultimate step’s leg near straight in the step between the mats.
Drill 2: Add some speed to the movement by jogging in (you will need to increase the spacing between the mats).
Drill 3: Transfer the movement to the track by doing a series of 1-stride take-off. Focus on the quick transference from the penultimate step to the take-off step going for that da-da rhythm
#longjump #longjumpdrills #longjumptakeoff
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THE JUMPER
Digital jumps and sprints magazine. Checkout articles, videos and other interactive content which will help you improve as both athlete and coach.
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....

[@sampulchyrmang4660]

🥰🥰🥰🥰🥰🥰

[@tierraskanes]

What kind of mats are these?

[@deveshkumar0074]

Is it possible to do not use heavy weights and be a good sprinter and jumper?

[@jabari8950]

Should everyone jump with a near straight penultimate? I’m more of a power jumper so the bent leg feels better but Idk if the switch will be beneficial longer term

[@Johnshepherdtrackcoach]

Okay this is an interesting one … for the majority I prefer to coach a straighter leg penultimate. This is because it enables greater speed to transfer into the jump. Most jumpers are “not quick enough” to jump really far from my coaching experene. If you aspire to jump 8m then you need to be able to run around 10.6m/s coining into take-off. Therefore I prefer to coach speed and a speed take-off … I then develop vertical velocity (take-off height) by specific conditioning over time.
If you are more of a power jumper who lowers more this can of course work too as you will probably create more lift albeit at the expense of horizontal velocity.
I’d give a straighter pen step take-off a go for a while in training to see what happens you may actually still get nearly as much lift due to your innate “jump” qualities. Hope this helps.

[@jabari8950]

@@Johnshepherdtrackcoach ok thanks, I think the switch will help a lot cause I looked at your 100m to LJ distance chart and I can run around 11.7 on average but my Pr long jump is only around 5.3m (which would probably be closer to 5.9 if I didn’t land on my feet) but I still feel like my jumps should be farther with the speed I bring into the board