I love the long jump because I started my Track career as a long and triple jumper. In high school, I was the 4th man for the 4x100m relay, usually as a lead off runner. That’s probably because it was the shortest leg, and I had only one hand off to worry about.
Here are several articles from the Blog:
- The Horizontal Jumps Approach Run and Maximum Velocity
- Static-vs-dynamic stretching on vertical jump and standing long jump
- Coaching long jump technique hang or hitch kick
- Irving Saladino 9 meter long jump?
- Ivan Pedroso 9 meter long jump?
- Watch those hands in the long and triple jump: Video of Walter Davis 17.71m TJ (NOTE: after careful analysis, it wasn’t his hands that made the early impression, but the heel of his foot. Thanks to all the readers for feedback)
One of the biggest arguments in the long jump is whether the hang or hitch kick is better. As as you get top speed on the runway, height off the board, and prevent forward rotation, then either one will do. Elite male athletes will have faster speeds and higher take-offs, which is why you see women use the hang or modified hangs or sails.
Here is a great look at Jessica Ennis (UK), Jennifer Oeser (GER) and Kamila Chudzik (POL) from the 2009 IAAF Biomechanical study. It’s a great clinic on a detailed look of the hang technique.
Can you spot a few areas of improvement?
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1. Ennis is leaning back into the board
2. Oeser head is down going into the board
3. Chudzik has good posture into the board but she never does not become long on flight phase. She is bunched together in her flight phase with her feet almost touch her backside.
Im no expert but that is what i see.
They need to take off better. Which will influence the rest of the jump positively.
Lack of hip push and sustain hip push is what I mean my taking off better.
Oeser is in the best position into and off the board.