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This is a short film clip of a female long jumper jumping and utilising a hang from 5 strides. The objectives of the training unit were to 'refresh' the basic bio-mechanical movement patterns' required when performing the HANG STYLE of long jumping.
This young female jumper has a personal best of 5.95m.
She takes off from her left leg-off and is coming in from 5 strides. Short approach work like this is done to stress the touchdown, take-off and flight phase. It is not a landing drill because there is not enough horizontal velocity.
I was looking for a pre-tensed take-off leg to limit any excessive compression behind the knee joint; a firm flat-footed contact with the board; a dynamic driving up of the free thigh [right] to the parallel to assist with the vertical impulse.
I was also looking for good extension from the board of the take-off leg coupled with a good drive up of the arm on the take-off leg side.
At the apex of the flight phase I was looking for that 'L' or 'C' shape [high chest/slight hollowing of lower back] which then allows for the both bent legs which should be slighly behind the hips to come through as fast, short levers thus allowing the jumper to dorsi-flex the toes to the shin and then have the heels 'cut the sand' first.
This shape also helps to counteract any unwanted rotational forces. The further the jumper can take the arms and legs away from the center of mass the better. By doing this you are creating a moment of inertia.
We worked on this for a while and towards the end of the session which was probably 12 repetitions the jumper was 'thinking' about the dynamic bringing forwards of the lower legs.
Towards the end of the session we went back to a 7 stride approach thus adding a bit more horizontal speed which allows for a better landing position............
VIDEO CLIP 2
The film clip below is one of my female jumpers in the group winning the Welsh Senior Long Jump Title with 5.90m using the Hang Style..
THE HANG ARM ACTION [see above] - This was a drill that I did with this young female jumper. She is a left-legged take-off. The left arm is the arm that contributes approximately 25% to the vertical impulse. This arm drives up head level, is checked and dropped quickly downwards and upwards and above the head. The right arm is driving back in a normal running action and circles upwards to a high point above the head where it joins the left arm [this is very evident from the film clip].
The session objective was to reinforce the hang arm action. The further she can get the arms away from her mid-point the better. It creates a moment of inertia [holding back of rotation].
You'll observe that she does manage to get both arms very high. Her timing of the arms is excellent and she doesn't rush and throw her arms forwards and downwards too early.
She holds the arms vertically until she begins her descent to the sand then drives them forwards and downwards - this action draws her legs through as short dynamic levers and into a leg chute.
Even from such a short approach run I want all my jumpers to attempt to leg chute even though they don't have a great deal of forward momentum. It becomes habit forming.
Note the excellent positioning of her head throughout the flight phase.
This is just one of the many 10cm high, flat jumps platforms with a 'mondo' surface that we use as part of the development process. I use them for long jump and triple jump.....
NEW - Learning how to hang..
Saw this video clip recently....not quite sure about some of the content yet - but worth a look...
COACHING OBSERVATION TASK...
Just look at ALL the different styles and simply 'compare and contrast'...
The Penultimate and Last Stride to the Board...
A lot has been written about the last three strides to the take-off board. Take a look at this short video where Tom Tellez [former coach to Carl Lewis] gives us his view on 'what' should happen...
Take a look at this great 6 minute video about Mitchell Watt from Australia [pb 8.54m]
...it gives a great insight into how a long jumper trains....
Take al look at this 15 minute video of the highlights from the Long Long Final from the World Championships Daegu 2011
Note: Forget it's in French, just appreciate some of the great jumps...
