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Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: Nightfly on April 19, 2012, 07:20:41 pm

Title: Long jump
Post by: Nightfly on April 19, 2012, 07:20:41 pm
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.
Title: Re: Long jump
Post by: LanceSTS on April 20, 2012, 03:01:02 am
  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!
Title: Re: Long jump
Post by: Raptor on April 20, 2012, 06:35:20 am
Lance, do you know the longest run-up your own athletes have ever had?
Title: Re: Long jump
Post by: Nightfly on April 20, 2012, 01:55:12 pm
Thanks a lot Lance. I'll record the next jumps this week or next week and post them asap.
Title: Re: Long jump
Post by: LanceSTS on April 21, 2012, 10:17:47 am
Lance, do you know the longest run-up your own athletes have ever had?

 I dont remember man.
Title: Re: Long jump
Post by: LanceSTS on April 21, 2012, 10:18:27 am
Thanks a lot Lance. I'll record the next jumps this week or next week and post them asap.

You bet Nightfly.
Title: Re: Long jump
Post by: Raptor on April 21, 2012, 01:16:23 pm
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?)
Title: Re: Long jump
Post by: LanceSTS on April 21, 2012, 04:35:20 pm
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.
Title: Re: Long jump
Post by: T0ddday on April 23, 2012, 04:03:51 pm
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
Title: Re: Long jump
Post by: Raptor on April 23, 2012, 04:57:26 pm
Makes sense, nice info ^^^
Title: Re: Long jump
Post by: Nightfly on April 23, 2012, 06:40:04 pm
Thanks a lot, T0ddday, for that article, really helpful.

Tommorrow I'll do long jumps and upload them. Until then I did these: http://www.youtube.com/watch?v=a10bb0O62Ps http://www.youtube.com/watch?v=axqyqH6ePu0 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:

http://www.youtube.com/watch?v=XI2Lf7VkMnQ
Title: Re: Long jump
Post by: LanceSTS on April 25, 2012, 12:19:50 am
 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.
Title: Re: Long jump
Post by: Nightfly on April 26, 2012, 10:38:17 am
Did you manage to watch them in more detail? I'll record again my next training session, but any feedback would be appreciated.
Title: Re: Long jump
Post by: Nightfly on July 11, 2012, 09:01:32 am
Medium and Full Run-up (The jumps were pretty bad, but what input do you have for me?)

http://www.youtube.com/watch?v=m-UMRKYcWUg

http://www.youtube.com/watch?v=-kf3z4zGxtY
Title: Re: Long jump
Post by: LanceSTS on July 11, 2012, 11:15:42 pm


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
Title: Re: Long jump
Post by: Nightfly on August 30, 2012, 02:10:06 pm
I'm doing what you said on my long jump attempts. I'll record these days. Meanwhile., what do you think about these bounds: http://www.adarq.org/forum/progress-journals-experimental-routines/vlad-florin-muscurel-'nightfly'-log/msg75222/#msg75222
Title: Re: Long jump
Post by: LanceSTS on August 31, 2012, 12:45:40 am
I'm doing what you said on my long jump attempts. I'll record these days. Meanwhile., what do you think about these bounds: http://www.adarq.org/forum/progress-journals-experimental-routines/vlad-florin-muscurel-'nightfly'-log/msg75222/#msg75222

Cycle the working leg through a little faster and dorsi flex your foot more, this will take care of that slapping your getting.
Title: Re: Long jump
Post by: Nightfly on September 04, 2012, 11:49:10 am
New Long Jump trying to respect what you said:

http://www.youtube.com/watch?v=WfJWacctWWI
http://www.youtube.com/watch?v=N1MaQnpyuHo

What do you think? I know the video quality is bad
Title: Re: Long jump
Post by: LanceSTS on September 04, 2012, 02:41:51 pm

  Much better!   :highfive:  Now get comfortable with your approach from the same mark, so you can do this instinctively.  Lots of run throughs, spiking the board as you would if were jumping. 

Make sure you dont start out so fast that you are decelerating at the end, start slow enough that its constant acceleration through the board.
Title: Re: Long jump
Post by: Nightfly on September 04, 2012, 04:04:05 pm
Thanks a lot, that's what i'm gonna do! Any tips on the technique after the jump, mid-air and landing, something that I can exercise quickly.
Title: Re: Long jump
Post by: LanceSTS on September 04, 2012, 09:48:54 pm

 Youll have to video it closer to the pit for me to really tell man.  Next time do one from the full approach, one at the board.
Title: Re: Long jump
Post by: T0ddday on September 10, 2012, 08:59:41 am
Thanks a lot, that's what i'm gonna do! Any tips on the technique after the jump, mid-air and landing, something that I can exercise quickly.

Do you have a springboard?  Jumping off a springboard can be really helpful for training mid-air techniques, whether it's hitch-kick or hang the springboard will allow you to get the time in the air to really drill technique.  You can many reps with a short run in to a springboard that replicate the air time you would experience in an all out long jump (which of course you can't get a lot of reps out of in a practice session). 

As far as the technique you choose it's pretty much up to you if you take to the hitch kick stick to it, if it frustrates you then abandon it.  I just pubished a little article regarding the long jump and how largely it's affected by the environment, second link down:

http://iacss.org/index.php?id=116

btw, great to see you attempting long jump! It's one of my favorite events (despite the fact I had little success at it) and I hope you success!