Athletes Acceleration Sports Performance Training
  • Home
  • About
  • Blog
  • Shop
  • Facility
  • Events
  • Contact
  • MEMBERS AREA
    • Product Types
Cart
0

Home / Blog / Long Jump Checklist

Long Jump Checklist

by Athletes' Acceleration
in Track & Field, Training and Conditioning

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


Recommended Athletes' Acceleration Products

Complete Jumps Training
Previous Long Jump Next High Jump Drills

0 Comments for “Long Jump Checklist”

Leave a Reply

You must be logged in to post a comment.

Categories
  • Athletic Development
  • Baseball
  • Basketball
  • Coaching Theory
  • Flexibility
  • Football
  • Golf
  • Hockey
  • Injuries
  • Lacrosse
  • Mental Training/Coaching
  • Nutrition
  • Program Design
  • Recovery and Rehab
  • Soccer
  • Speed Training
  • Sports
  • Sports Specific Training
  • Sports Training Business
  • Strength and Power Training
  • Track & Field
  • Training
  • Training and Conditioning
  • Uncategorized
  • Volleyball
  • Workout Planning/Program Design
  • Youth Training
Best-Selling
  • Sports Supplements: A Coaches' Guide Sports Supplements: A Coaches' Guide $34.95
  • Complete Jumps Training Complete Jumps Training $39.95
  • Master Class: Eric Cressey's Medicine Ball Training System Master Class: Eric Cressey's Medicine Ball Training System $49.00
  • Chaos 2.0 - Sports Speed Training Chaos 2.0 - Sports Speed Training $99.00

Athletes Acceleration

Athletes Acceleration was established in 2004 and has become an industry leader in sports performance training and coaches education. We continue to work to get better everyday as we are Chasing Greatness!

749 S. Washington St, N. Attleboro, MA 02760
(877) 510-3278 / info@athletesacceleration.com

Company
  • About
  • Blog
Support
  • Contact Support
Contact Us
  • Facebook
  • Twitter
  • Instagram
© 2024 Athletes Acceleration Inc.
Close
  • Home
  • About
  • Blog
  • Shop
  • Facility
  • Events
  • Contact
  • MEMBERS AREA
    • Product Types
© 2021 Premium WordPress Themes. All rights reserved.