Author Topic: Long jump  (Read 7689 times)

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Nightfly

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Long jump
« on: April 19, 2012, 07:20:41 pm »
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Hey Lance, it's spring again, so I started for over a month now training for the long jump besides strength training and dunks/basketball , I trained as I always do with acceleration work, a few 70% runs (>100 m), bounds, pen drill, some hurdles, pogos ,broad jumps and of course long jumping itself.

After starting with some 5 step approaches, I used what you taught me (start from the take off point and sprint backwards and mark where I can jump from) and did 35 meter approaches for the first time, also doing some PR jumps (around 23 feet), and I want to get comfortable with these longer runs and go as close as I can towards 26 feet (seems very far right now). I'm using the sail technique right now, and have no landing what so ever, I land like in the broad jump.

The question I have, besides what I already do right now, what drills would you recommend me so I can transition more easily into a longer approach, and what drills do you think can help me with the take off and flight phase. After I will get all of these I'll ask about landings too, but it doesn't make any sense to think about that right now.

LanceSTS

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Re: Long jump
« Reply #1 on: April 20, 2012, 03:01:02 am »
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  You can continue to phase your approach further and further out as long as your still hitting the same or greater distances in the pit.  Measure the steps the same way, make sure to constantly accelerate though, some people hit top speed faster than others.  If you get to a point youre actually decelerating, or no longer GAINING speed, youre too far, or you started too fast.

 Youll have to show me your takeoff for me to help you with anything else technique wise, there are so many things going on and you want to work on the most important ones first.


Glad to hear youre hitting bigger numbers man, keep up the good work!
Relax.

Raptor

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Re: Long jump
« Reply #2 on: April 20, 2012, 06:35:20 am »
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Lance, do you know the longest run-up your own athletes have ever had?

Nightfly

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Re: Long jump
« Reply #3 on: April 20, 2012, 01:55:12 pm »
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Thanks a lot Lance. I'll record the next jumps this week or next week and post them asap.

LanceSTS

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Re: Long jump
« Reply #4 on: April 21, 2012, 10:17:47 am »
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Lance, do you know the longest run-up your own athletes have ever had?

 I dont remember man.
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LanceSTS

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Re: Long jump
« Reply #5 on: April 21, 2012, 10:18:27 am »
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Thanks a lot Lance. I'll record the next jumps this week or next week and post them asap.

You bet Nightfly.
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Raptor

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Re: Long jump
« Reply #6 on: April 21, 2012, 01:16:23 pm »
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I was asking because these Olympic athletes take a very long run-up for long jumps. It would be really interesting to know what's the longest run-up such an athlete took (what, 50 meters?)

LanceSTS

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Re: Long jump
« Reply #7 on: April 21, 2012, 04:35:20 pm »
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I was asking because these Olympic athletes take a very long run-up for long jumps. It would be really interesting to know what's the longest run-up such an athlete took (what, 50 meters?)

Yea, the more experience they have, USUALLY, they take a longer run up.  Trying that with less experienced athletes usually results in less distance in the pit and more scratching/leaving too much  board.
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T0ddday

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Re: Long jump
« Reply #8 on: April 23, 2012, 04:03:51 pm »
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I was asking because these Olympic athletes take a very long run-up for long jumps. It would be really interesting to know what's the longest run-up such an athlete took (what, 50 meters?)

Yea, the more experience they have, USUALLY, they take a longer run up.  Trying that with less experienced athletes usually results in less distance in the pit and more scratching/leaving too much  board.

Elite guys take a run up of close to 20 strides.  Basically, whatever distance is necessary to ease up to a top speed of about ~10-11 m/s for a jump-take off horizontal speed of ~9-9.5 m/s (slowdown occurs in preparation for jump).  Linthorne did research on lessening the approach of elite jumpers to as few as 6 strides.  While horizontal velocity was obviously slower the jump distance did not decrease as much as possible because a more favorable takeoff angle was used.

Obviously, from a projectile model 45 degrees would be the best take off angle.  Unfortunately, nobody can take off near that angle with any speed at all.  Basically the faster the approach (faster == longer up to about 20 strides) the lower the take-off angle.  So you get an interesting diminishing return where a longer approach = much faster take off @ lower angle = slightly better jump.   Most world class guys jump at around 21 degrees, but the difference in style between jumpers can be quite drastic.  I remember some russian paper which showed that Carl Lewis was going close to 11 m/s while Mike Powell was at like 9.8 m/s two steps from the board.... even though Powell took off at a higher angle going faster and beat Lewis.   

While some athletes use a really long run-up it's mostly for mental preparation (ie. Nobody needs more than 20 strides pre-jump but some clear their head with more strides and a slow jog before more rapid acceleration).

The Linthorne paper can be read here:

http://www.tandfonline.com/doi/abs/10.1080/02640410500298040

Raptor

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Re: Long jump
« Reply #9 on: April 23, 2012, 04:57:26 pm »
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Makes sense, nice info ^^^

Nightfly

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Re: Long jump
« Reply #10 on: April 23, 2012, 06:40:04 pm »
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Thanks a lot, T0ddday, for that article, really helpful.

Tommorrow I'll do long jumps and upload them. Until then I did these: <a href="http://www.youtube.com/watch?v=a10bb0O62Ps" target="_blank">http://www.youtube.com/watch?v=a10bb0O62Ps</a> <a href="http://www.youtube.com/watch?v=axqyqH6ePu0" target="_blank">http://www.youtube.com/watch?v=axqyqH6ePu0</a> Any input on these?

PS: Here is the long jump, it was pretty weak in terms of length, I was a bit tired, but that's not the point:

<a href="http://www.youtube.com/watch?v=XI2Lf7VkMnQ" target="_blank">http://www.youtube.com/watch?v=XI2Lf7VkMnQ</a>
« Last Edit: April 24, 2012, 04:12:58 pm by Nightfly »

LanceSTS

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Re: Long jump
« Reply #11 on: April 25, 2012, 12:19:50 am »
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 Cant really see your takeoff Nightfly, and its hard to see the second half of the approach with the glare from the sun.  Ill look over them in more detail tomorrow.  I skimmed over the bounds and you want to focus on "posing" longer in the air each bound.  Really focus on solid position and dorsi flex the feet in the air, exaggerate the preparation for the next stride.
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Nightfly

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Re: Long jump
« Reply #12 on: April 26, 2012, 10:38:17 am »
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Did you manage to watch them in more detail? I'll record again my next training session, but any feedback would be appreciated.

Nightfly

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Re: Long jump
« Reply #13 on: July 11, 2012, 09:01:32 am »
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Medium and Full Run-up (The jumps were pretty bad, but what input do you have for me?)

<a href="http://www.youtube.com/watch?v=m-UMRKYcWUg" target="_blank">http://www.youtube.com/watch?v=m-UMRKYcWUg</a>

<a href="http://www.youtube.com/watch?v=-kf3z4zGxtY" target="_blank">http://www.youtube.com/watch?v=-kf3z4zGxtY</a>

LanceSTS

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Re: Long jump
« Reply #14 on: July 11, 2012, 11:15:42 pm »
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Looks like  youre getting to top speed too early, and almost decelerating by the time you hit wood.  I would start slower with a more gradual build up, the second you reach your top speed should be very close to the board.  Reaching max v too early only wastes energy you need for the jump.

think :  0mph-----5mph---------10mph---------------20mph--jump

instead of:  0mp--15mph-----20mph----------------------------jump
Relax.