Long Jump Checklist
By Patrick Beith, CSCS, PES, USATF II
Set Position
– Staggard stance, feet close together
– Flexion in the knees (knee in front of ankle)
– Hips higher than shoulders
– Neutral, relaxed head alignment
Start
– Extension, followed by flexion of rear leg
– Complete extension of the front leg
– Forward and upward trajectory of displacement
– Head neutral with spine
– Pelvis should be aligned with a slight upward tilt
– Arm symmetry with respect to legs
– Foot contact (long to short)
– Foot strike under center of mass
Drive Phase (6 steps)
– Low frequency, high displacement
– Foot strike under center of mass
– Hips stay open throughout approach
Transition and Continuation Phase
– Push-off angles are vertical
– Hips remain under torso and stay open
– Torso remains upright
– Foot contact times are shorter
– Toe-off location is slightly behind center of mass
– Legs are recovering completely throughout
Preparation
– Fourth and third foot contacts should be smooth
– Penultimate step should be under or slightly in front of center of mass
– Ankle stabilized in a dorsiflexed position
– Heel should lead
– Foot contact should be flat
– A rolling action of the foot should occur
– Ankle should bridge (flexion at the ball of the foot), ankle remains at 90 degrees
– Lowering of the hips should occur during the support phase
– Horizontal movement should occur during lowering (forward, downward directions)
Take-Off
– Lower recovery height (due to prerecruitment)
– Takeoff should be under or slightly in front of center of mass
– Ankle in dorsiflexed position
– Heel should lead
– Foot contact should be flat
– Rolling action of the foot
– Ankle bridge (flexion at the ball of the foot), ankle remains at 90 degrees
– Horizontal displacement should continue throughout takeoff (body's center of mass is displaced past takeoff foot)
– Lifting effect should not be seen until the body's center of mass is over/past takeoff foot
Swing Segment
– Extend, fall and cycle through ("feel it" out in front)
Flight
– Posture – upright torso
– Sweeping action of the arms, extension of the free leg and sweep free leg
Landing (prepare near peak, seen during flight)
– Upright torso
– Double arm sweep (extend, downward movement)
– Extension of legs in front of the body
Landing Upon and After Impact
– Remain upright torso
– Double arm sweep continued until arms are slightly behind hips
– Late extension of legs and clearing of the feet
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