How to Coach the Long Jump

The long jump consist of an approach run, leading to the penultimate stride, followed up the takeoff. After long jump takeoff, in air techniques are used to slow forward rotation and prepare the jumper for a good landing position.

Long Jump Breakdown

Start

The approach should be a continuous build up of speed with proper mechanics. The final four strides set up the takeoff, with a solid long jump penultimate step and plant onto the board.

Back of the Runway

When teaching long jump starts from the back of the runway, a simple crouch type start is best for beginners, similar to an acceleration run from a two-point stance.

More advanced jumpers sometimes add individual styles at the back of the runway but use a visual check point to start the acceleration pattern.

Speed on the Runway

Maximum speed is not required in the long jump approach. Jumpers sprint down the runway with good acceleration mechanics and transition into maximum velocity mechanics during the final steps on the approach run.

Transitioning from acceleration to max velocity mechanics should be smooth with the body alignment maintained as the jumper slowly rises up into a good sprinting position.

Goal of the Approach

Using proper running mechanics, obtain the necessary running velocity with an accurate takeoff point.

Approach Check Mark System

4 steps from takeoff

The fourth step is the coaching mark to judge adjustments on the approach.

Keys Point of the Long Jump Approach

When teaching long jump approaches from the back of the runway, a simple crouch type start is best for beginners, similar to an acceleration run from a two-point stance.

More advanced jumpers sometimes add individual styles at the back of the runway but use a visual checkpoint to start the acceleration pattern.

Maximum speed is not required in the long jump approach. Jumpers sprint down the runway with good acceleration mechanics and transition into maximum velocity mechanics during the final steps on the approach run.

Transitioning from acceleration to max velocity mechanics should be smooth, with the body alignment maintained as the jumper slowly rises up into a good sprinting position.

Approach Preparation

Preparing for the approach should take place on the track and not on the runway. After the basic running technique is developed, a long jumper can learn how to move down the runway to prepare for the takeoff.

The key is a consistent acceleration pattern using good sprint technique.

Long Jump Drills (30-40-meter approach acceleration pattern)

Set cones every 10 to 20 meters for acceleration checkpoints

10 meter-10 meter -10 meter drill

10 meter-10 meter - 20 meter drill

The long jumper learns how to accelerate and move down the runway with visual checkpoints at 20 meters; top runway speed is achieved then maintained for the last 20 meters.

Long Jump Drills (12 step approach checkmarks)

Run down the track using good acceleration mechanics, taking 12 steps

Repeat four to five times to find a consistent mark for step 8 and step 12

Then move the approach run on the long jump runway taking 12 steps

Always teach beginning jumpers a simple static start for the approach.

Long Jump Drills (Cone drill)

Cones can be used to mark steps and acceleration patterns; this helps set a pattern for the coach to observe the change in speed down the runway; this will help develop a consistent pattern for the approach. Jumpers need constant acceleration on the runway until top end controllable speed is established.

Coaches can determine which part of the runway is causing problems when fouls occur or the jumper is short on the board using a checkmark system at step eight and the takeoff board.

Approach Length

Takeoff marks can vary depending on the age of the athlete and the time of year for more advanced athletes. More advanced jumpers take 14 -20 step approaches. For most beginners, a six-step approach is enough to gain momentum and prepare for the takeoff. The approach is a build up run; when the athlete is about halfway down the runway on approaches longer than six steps, the jumper should be near their controlled top end speed. The top end controlled speed is maintained until takeoff preparation (the last two steps prior to the long jump takeoff).

General Approach Guidelines

The athlete runs at a steady pace, keeping sprinting form, and the coach counts the steps. For the competition, youth jumpers can reach optimal speed, usually in 8 to 10 strides. The optimal speed is the fastest running possible while executing good technique for the best distance; long jumpers do not jump using maximal speed because of the lack of consistency and body control after the takeoff.

Coaching Point: practice the approach run to get consistent foot placement on or near the board. After the approach run is consistent, add a takeoff or easy jump after the run. 

Beginning level jumpers and athletes under 14 years old

12-14 total steps

Intermediate level jumpers and athletes from 15-17 years old

14-18 total steps

Advanced level jumpers and athletes over 19 years old

20+ total steps

A general rule of thumb is matching the age of the jumper and the number of strides taken in the approach run.

Speed on the Runway

Good sprint mechanics and proper acceleration are the keys to speed on the runway.

But how fast is maximum controlled speed?

From research done by Dr. Philip Graham Smith of the University of Salford in England, he estimates that a good technical male long jumper needs a 10-meter time of one second to jump 7.30m (24'). For women with high technical skills, running 1.2 seconds in the 10 meters equals 5.49m (18') in the long jump.

When top coaches discuss the factors in long jump distance, it is commonly thought that about 90% of the jumping distance is from the speed of the approach.

Approach Length for Training Jumps

For practice sessions, when taking actual long jumps, it is best to take short approach jumps. Generally, 6-12 step approach jumps are performed in training; longer or full approach jumps are only completed during competition.

Consider short approach jumps as long jump drills and do not be concerned about the distance; focus on the technical execution of the various phases of the long jump technique.

Long Jump Approach Types

Blind 5 step approach

Do this off of the runway. Coach uses chalk to mark the 5th step. (Only count contacts of takeoff foot. Step 1, step 2, step 3…etc.) Consistent first two steps. Good rhythm. The athlete can not change the approach to adjust for the board.

Move 5 step approach to runway

Measure distance of most consistent chalk mark to the start point. Measure this distance on the long jump runway. The 5 step approach is used for most practice jumps. Have athlete master the rhythm of 5 step approach.

Blind 7-8 step approach

Same rhythm and process as 5 step approach, only add more steps (2-3 lefts or 2-3 rights) to create more speed at takeoff.

Move 7-8 step approach to runway

Only allow the athlete to use maximum controllable speed! Hips are tall at takeoff, and good rhythm is essential.

Long jump drills for the approach can help train the athlete not foul and how to correct errors. Using a checkmark system with your long jump drills will help develop the approach run.

12 Step Running Approach

Long jump drills for the approach include a 12 step running approach, six strides with each leg; the athlete should count only the step with the takeoff leg. For example, count six lefts if the jumper takes off the left leg in the long jump.

Jumpers need to practice on the track without the takeoff point to develop the proper cadence and rhythm. After the approach is consistent, the athlete can move to the jumping area.

Next, the jumpers will practice the approach with a pop up to simulate the approach and takeoff. Other long jump drills can be used with the approach run also.

Increase the number of strides only after proper running mechanics are established, and the performance is consistent. Do not make adjustments to the last practice before a major competition or at track and field meet.

Estimated Performance to Add Strides 

Long Jump 22'6" (male) 18'0" (female)

Checkmarks and Steering

Checkmarks are used in all of the jumping events by the coach and athlete. The first checkmark is at the start of the attempt. The next check is at four steps into the approach and can be used by both the coach and the athlete; the fourth step is the coaching mark to judge adjustments on the approach.

Athletes can make a minor adjustment to either increase speed or decrease speed at the first checkmark if they miss the four step marker. The four step mark is the most common point used to adjust runway speed. Over-stepping the mark indicates the athletes should focus on staying down and pushing more down the track, especially if the athlete misses the takeoff point by the same distance they were off the coach's checkmark.

Subtle adjustments are made in the approach visually by the athlete if the takeoff point is incorrect. This visual correction by the jumper is called steering. Generally, the earlier the adjustment in the approach, the more likely the jumper will have a well executed attempt.

Visual Steering

Long jumpers will adjust steps visually to hit the board and have a fair jump. Checking the board early in the approach can be helpful to make corrections sooner: this will allow a faster more controlled approach.

Coaching Tip- when teaching long jump approach runs practice visual steering during practice and learn how the long jumper corrects the speed of the approach.

The long jump approach should be a continuous build up of speed with proper sprint mechanics. Good running mechanics will help the jumper obtain the necessary running velocity and ensure an accurate takeoff point. The final four strides set up the takeoff in the long jump leading into a solid penultimate step and plant onto the board.

Marks and adjustments

Several variables can affect check marks during competition. Sometimes it is the athlete, and sometimes it is the meet conditions, or it can be both. Establishing an approach rhythm first then adjusting the checkmarks is recommended. Taking a few approaches with a pop-up can determine the adjustments needed that day.

Consistency with the four step mark will solve most problems. 

In the long jump, a common error is over striding, causing foul problems. The simple solution of moving the jumper back is usually not the answer. The athlete pushes more out of the back and gets into proper maximum velocity sprint mechanics down the runway; they need a steady build up of speed. Long jump drills for approach can include developing proper running mechanics and acceleration training.

Marks and Adjustments

On four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump). 

GOOD

Short of four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump).

ADJUST if running speed is not maintained: move up by amount missed.

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and hits takeoff mark (half the takeoff board in warm ups for the long jump and triple jump).

GOOD if running speed is maintained: look to make check mark adjustments in training if needed.

Over four stride mark and over takeoff mark by the same distance (half the takeoff board in warm ups for the long jump and triple jump).

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Over four stride mark and under takeoff mark by the same distance (half the takeoff board in warm ups for the long jump and triple jump).

ADJUST watch the rhythm of the approach, more gradual build up in speed.

Under four stride mark and under takeoff mark by the same distance (half the takeoff board in warm ups for the long jump and triple jump).

GOOD if running speed is maintained: look to make check mark adjustments in the back of the runway.

Under four stride mark and over takeoff mark by (half the takeoff board in warm ups for the long jump and triple jump).

ADJUST watch the rhythm of the approach, more drive out of the back, quicker transition into high-end speed. Watch for over striding into the last three steps.

The four-step approach mark can be moved to the sixth stride for approaches over 18 strides.

Long Jump great Mike Powell offers his advice:

"The thing that I try to tell coaches, get your athletes to think of the long jump as a vertical jump. It's really not a horizontal jump. The distance comes from the speed.

"I believe that the approach is 90 percent of the jump. It sets up the rhythm, it sets up the takeoff, and that's really the majority of the work. Once you leave the ground this whole distance that you can go is already pre-determined (by) the amount of speed you have at takeoff, your hip height, takeoff angle and the amount of force you put into the ground. All you can do when you get into the air is take away from that."

During the final steps of the approach, correct running mechanics are critical for consistency.

Long Jump Penultimate Stride

In preparation for the takeoff the jumper lowers the center of mass without compromising speed. The long jump penultimate step will lower the hips and prepare the jumper for takeoff. The body lowers and the foot rolls from heel to toe and the body moves past the penultimate stride. 

As the jumper prepares for takeoff, the jumper settles or lowers the hips slightly to prepare for takeoff. The penultimate stride (second to last step) gets the jumper in position to drive up at the takeoff.

The penultimate step is slightly longer than a normal stride. The hips lower during the second to last step, and the takeoff step plants quickly underneath the long jumper; the jumper drives up during the takeoff.

A good coaching cue for takeoff preparation is “flat-flat”, the jumper focuses on landing flat-footed to prepare for the drive during the long jump takeoff.

Long Jump Takeoff

During the takeoff the body moves up and over the takeoff leg with the free driving up. The body is slightly behind the takeoff foot but rises up and moves forward toward the pit. Long contact time with the takeoff foot as the body displaces forward is a key to quality jumping.

The arms swing and alternate forcefully at takeoff. The free leg is also driven aggressively, with the knee driving up and the foot tucked and the toe pointed up.

In-Air Preparation

During the long jump, the jumper will try to overcome the forward rotation of the body with the technical style in the air: the most common styles are the stride technique, hang technique, and hitch-kick technique for the long jump.

Peak Height of The Long Jump 

During the peak height of the jump, the upper body should be tall with a flat back.

The long jumper must focus on staying tall during the jump the peak height of the jump.

At the peak of the flight, the jumper will start the landing preparation. The long jumper should bring both arms up, the upper body will be tall with the arms fully extended over the head at the peak of the jump. The knees are brought up as the jumper descends. Then, after the knee is brought up, the legs extend out, this moves the center of mass away from the body.

Coaching Point: after the peak of the jump, the arms sweep forward and down to the hips. The feet are extended out until the jumper hits the sand.

Next, the long jumper extends the arms out as the feet are extended forward. The action of the hands moving forward and feet coming up will help slow down forward rotation, resulting in more time in the air and longer jumps.

The jumper will try and maintain a tall posture with minimal forward lean before impacting the sand.

The purpose of in-air mechanics is to minimize forward rotation and set up a proper landing position.

Proper technique in the air will start with the free leg returning under the jumper, similar to running one step while on the air. The upper body will be tall with a flat back.

In the hang style, the jumper extends the arms up to slowdown forward rotation.

With the hitch kick style, the jumper moves like running in the air.

Long Jump Landing 

If good positions are established at takeoff and forward rotation has been reduced, a good landing will be much easier to perform.

After the peak of the jump, the arms sweep forward and down to the hips. The feet are extended out until the jumper hits the sand.

The knees and hips absorb the impact of the landing as the body continues to move forward. Then the legs straighten in front of the jumper allowing the heels to slide into the sand. The lower body should slide into the impact area trying to create one small landing impact area that was first created during initial touchdown of the body. This is the best long jump landing technique for to maximize performance.

Preparation for a good landing position starts at take-off with the body moving forward and up, this is called displacement. The displacement occurs on the takeoff when the long jumper moves the body past the takeoff leg.

Impact and Finish

When the long jumper hits the sand, the legs are flexed allowing the hips to move forward, the hips will slide into the impact area created by the feet. The hips moving forward optimize the jumping distance because the hips do not add to the marks from the feet in the sand. Some advanced jumpers turn to the side (opposite the takeoff leg) on impact to lessen the stress on the lower body.

The knees and hips absorb the impact of the landing as the body continues to move forward. Then the legs straighten in front of the jumper allowing the heels to slide into the sand. The lower body should slide into the impact area trying to create one small landing impact area that was first created during the initial touchdown of the body. This is the best long jump landing technique to maximize performance.

Coaching Tip: When teaching long jump landing technique use a ramp to increase air time to complete the proper execution of the landing in the long jump.

Long Jump Drills

Continuous pop-ups

Most specific plyometric drill for long jumping.

Easy jog into the penultimate set-up

Many repetitions are very important.

Penultimate set up off of ramp or box

Forces athlete to put takeoff foot down quickly.

Penultimate set- up into split landing

Forces athlete to hold drive knee.

Penultimate set-up off of ramp into a full landing

Good for full jump simulation with low impact.

Short approach pop-ups

Focus is on holding drive knee off of board.

Full approach pop-ups

Allows coach to see if athlete can handle speed of the full approach through the set-up of the jump.

Coaching Points

• Athletes must be in good physical condition.
• Teach athletes how to bound properly.
• Slightly more focus on speed development of long jumper, the speed at takeoff is #1 determining factor of distance.
• Focus on penultimate set-up drills.  Watch for catching the hips on the rise and finishing drive knee at takeoff.
• Do 5 step penultimate set-ups until you feel the athlete can handle more speed.
• Continually work on the rhythm of the full approach.
• Progress to full approach jumps after 5 step is mastered.
• The full approach is 90% of the jump.  Do a lot of approach work without jumping.

Coaching Tips for the Long Jump

• Use only maximum controllable speed
• Train the full approach with check marks
• Ingraining good mechanics into the penultimate stride
• Maintain horizontal velocity
• Do not slow down at takeoff
• Practice jumps are used for technique, not for distance

Video

Travis Geopfert is recognized as one of the best coaches in the United States in the field events, his athletes have won SEC Championships, National Championships and competed in the Olympic Games.