LONG JUMP AND TRIPLE JUMP
Evan Perkins, MS; CSCS

Marinette High School (Marinette, Wisconsin)

    The horizontal jumps---the long jump and triple jump---both require good sprinting mechanics as well as optimal speed at takeoff. We present them both in this chapter as a result of their several similarities in approach technique, takeoff, flight, and landing, as well as similarities in the way coaches train both types of jumpers.

LONG JUMP

    The long jump is one track and field event that often receives little attention. Coaches and athletes generally assume that the fastest athlete is the best candidate for the long jump, but the event cannot be oversimplified. Careful attention to the technical details of the event give any athlete an advantage over his or her competition. It takes time and hours of practice for athletes to master the phases of the long jump; they must perfect an effective approach run, proper body positions during takeoff, the flight, and the landing phase.

Approach
    The goal of the approach is to develop a consistent run-up while achieving maximum speed at the takeoff. Speed at takeoff is crucial because the two factors that determine the distance of flight for any object are the speed and the angle of takeoff. It is important to understand how to establish the proper approach distance to consistently achieve maximum speed at takeoff.
    An aspect of the long jump that often gets overlooked and under coached is developing a consistent approach. In the event, there is a distinct line to which each jump is measured    the edge of the takeoff board closest to the landing pit. During a jump attempt, if the athlete's foot contacts beyond this line, the jump is deemed a foul and is not measured. Also, if the athlete jumps several inches or more in front of the foul line, the jump is considered legal but the jumper loses that distance from the actual jump because the jump is measured to the foul line, not to where the athlete foot makes contact. Many big jumps have been fouled or reduced because of the foot position relative to the takeoff board. For the best jumps to happen, it is crucial that the jumper be consistent and accurate in getting the takeoff foot as close to the foul line as possible without going over.

Establishing the Approach

    The length of the approach run depends on the strength, skill, and ability of the athlete. Generally, a high school athlete will have an approach run of 13 to 19 strides to the takeoff. Keep in mind, though, that a longer approach run doesn't necessarily mean a longer jump because athletes differ in acceleration patterns, strength, and skill.
    The best approach for coaches is to start younger athletes at 13 to 15 strides and have them increase the distance as they mature and are able to hold their acceleration further down the runway (or reach top speed after more strides). Remember, the key is getting the athlete up to his or her maximum speed at takeoff.
    When establishing an athlete's approach, start with each athlete at the foul line of the takeoff board in front of the landing pit, facing the runway. Take a tape measure and place it next to the runway with the zero end at the foul line. Stretch the tape measure down the runway. Have additional athletes stand along the runway so that they can read the tape measure. As the athlete sprints down the runway, count out loud the stride number. You will be counting only the odd numbered strides. "One, three, five, seven, nine ... " The first step is taken with the athlete's takeoff foot, which is why you are counting the odd numbered strides (see figure 12.1).

    For each athlete, record the measurement of the competition starting distance. This distance depends on how many strides (that you have determined) each athlete should do to achieve optimal speed in competition. In the early season, athletes may be jumping from a shorter starting distance. As the season progresses and athletes get stronger, they may increase the distance of their approach run. Also, record the stride distance (e.g., "steps 5, 7, and 9") for short-approach jumping drills, practice runs, and pop-ups that the athletes can perform in practices. Warming up for competition, athletes will measure their starting distance. Have them leave the tape measure along the runway during warm-ups so that they can locate their specific measured distances for pop-ups and short approach jumps (e.g., steps 5, 7, and 9).
 

Individualizing Practice Jumps
    I have seen coaches have athletes perform a short approach jump from an arbitrary distance, like 40 or 50 feet, instead of using the distance based on a specific number of strides individualized to each athlete's stride length. The problem with using an arbitrary distance is that athletes are going to alter stride lengths by "chopping" steps or overextending steps in an attempt to hit the takeoff board. This hesitation leads to bigger problems later in a competition. By working with a set number of strides that are measured out, athletes can work on the start of the approach without guessing the location of the board. Practicing this, athletes can establish consistency and develop a rhythm to their approach.

    So how do you know if your athlete's approach needs to be adjusted, and if so, how to do it? Assess your athletes' jumps for the following problems, common to long jumpers, and ways to troubleshoot them (see table 12.1).

Practicing the Approach

    To develop consistency in practice and therefore in competition, the jumper must perform each approach run the same way, every time. You see many athletes who initiate their run with skips, hops, and or some type of rocking motion. The problem with starting an approach this way is that all the extra movement can cause inconsistency with the first steps on the runway. To be consistent, athletes should keep it simple and practice it the same way, every time. Compare the long jump approach to shooting a free throw in basketball. Basketball coaches tell their players to establish a rhythm; for example, Dribble three times, exhale, and shoot. Developing a rhythm is crucial for performing a consistent approach run.
    There are many styles and philosophies about how an athlete should initiate the approach run. Some coaches use check marks or coaches' marks with chalk or tape alongside the runway. Use whatever you and your athletes feel most comfortable with. The system that I have athletes use has been developed by trial and error. It is basic, simple, and we practice it everyday, with every sprint, drill, and jump. The technique is called the "waterfall" start, in which the athlete stands on the runway with feet shoulder-width apart. The jumper then rolls onto the balls of the feet, leans forward, and immediately sprints down the runway. No rocking, no extra steps; the athlete sprints as if hearing the gun fire in a sprint race.
    The athlete's first step is with the takeoff foot. We teach jumpers to do this for two reasons. First, I have had athletes in competition forget which foot they start with on the runway; if they start with their takeoff foot, they shouldn't have this problem. The other reason I have them start with their takeoff foot is to simplify my coaching. As a coach, if you are standing by the takeoff board watching several athletes perform their approach runs, it is easy to get confused, trying to remember which foot each athlete jumps with. Watch each athlete start the approach run; whichever foot he or she starts with is the foot you should be looking for at the board.

Take off

    For the athletes to jump from the sprint-tall position, they must lower their hips to cause the takeoff leg to bend at the knee and hip; in other words, they cannot jump from a straight leg. A slight lowering of the athlete's hips takes place one stride before contact with the board (figure 12.2a). This is called the penultimate step. The jumper should not be settling down with this step, but instead should be bouncing down and accelerating up from the takeoff foot. A common error is for the jumper to block with this step, put the brakes on, and lose speed while dropping the hips. However, this penultimate step must be a very active and explosive maneuver. The athlete should think of accelerating through the entire takeoff. Cue the athlete by focusing on the last five steps of the approach, toe-toe toe-flat-quick. The flat stride is where the athlete is dropping the hips, preparing to jump by bouncing down. The final stride (quick) is the takeoff. The athlete should try to rapidly accelerate the hips up and over the takeoff foot.
    Remind the athlete that the last two strides (flat and quick) are the quickest in the approach. As the athletes are toeing-off the board, they should use an active foot, clawing the toes through the takeoff board (figure 12.2b). They should not slam the takeoff foot down flat since this will cause a loss of horizontal speed. The athlete's hips should be positioned in front of the takeoff foot as they toe-off the board. The body should be tall, eyes focused forward, while driving the lead knee and opposite arm upward into a block position.

Flight

    Once the athlete leaves the ground, he or she has already established a projected path. The speed at takeoff and the angle of takeoff determine this distance. Nothing an athlete does in the air will add to this distance, though there are things the athlete can do in the air to diminish this distance.
    The goal is to get into a position that maximizes total jumping distance. In the takeoff position, the athlete has his or her hips (center of gravity) ahead of the takeoff foot. This causes a forward rotational effect, which means that the athlete's head and shoulders naturally move forward and down, causing the feet to move down and back. Prematurely dropping the legs causes the jumper to lose valuable distance.
    The goal of the flight-phase technique is to slow down the forward rotation. Several styles have been developed to accomplish this. Most commonly, athletes perform the "hitch kick" style (figure 12.2c) or the "hang" style (figure 12.2d). In both styles, the athlete's trunk is in an upright position. He or she extends the arms and the legs, using long levers from their center of gravity so that forward rotation is minimized. In springboard diving, an athlete performs a tight tuck position while doing a somersault. The closer the athlete tucks around the center of gravity, the faster the rotation of the somersault. When the athlete opens up and extends the arms and legs, rotation is greatly reduced. The hang style and the hitch kick accomplish the same effect for the long jump.
    The hitch kick looks as if the athlete is running through the air. Some jumpers feel that the hitch kick is a more natural transition from the run-up. The legs continue to cycle as in running while the arms rotate overhead and down in a clockwise movement. Performing the hang style, the athlete extends arms overhead and slightly back. The hips are pushed forward, with an arch in the back. The legs are down, with the feet positioned behind the hips. The athlete holds this position until ready to prepare for landing.

Landing

    The athlete needs to remain patient while in the air. If the jumper starts the landing too early, the feet will drop, causing the jumper to lose valuable distance. The position of the hips indicates the efficiency of the landing. When the athlete's heels contact the sand, look at the height of the hips relative to the ground. Ideally, the hips should be low to the ground. If the athlete is in a half-squat or appears to be sitting in a chair, he or she initiated the landing phase too soon and lost distance on the jump. Performing the landing, the athlete needs to flex at the waist, causing the head, shoulders, and arms to move forward (figure 12.2e). This action causes a reaction with the lower body-the legs and feet extend forward in front of the athlete. The athlete's heels contact the sand, and the athlete should bend the knees to allow the hips to pass forward, while both arms sweep down and back.

Long Jump Drills

    Take the following considerations when working with younger athletes as they perfect their long jump skills.
    • Emphasize proper sprint mechanics in every practice. Tall posture, positive foot  to ground contacts, and consistent stride frequency are components of a successful jump.
    • It may be necessary to break down the learning process. Focus on specific parts of the jump before having them attempt the entire action.
    • Have athletes master drills at slower speeds and lower intensities by having them use short approach jumps. If the athletes cannot perform drills correctly at slower speeds, they will not be able to perform them with a full run-up.
    • Emphasize from the beginning correct takeoff position and a smooth, fast transition from the run-up to the toe-off.

    • Do not get caught up teaching an elaborate flight phase. Slow down an athlete's over rotation by having him or her lengthen the levers (arms and legs) and prepare for landing.

Takeoff Drills

    Stationary pop-up. Have athletes drive off their takeoff leg, emphasizing knee drive, arm block, and tall-body position. Progress to dynamic pop-ups in which athletes hold this takeoff position into the landing pit.
    Suspended object. These are short approach pop-ups. Have athletes try to touch a basketball net or suspended object with the top of their head on these pop-ups to give them a goal to shoot for.
    Short approach drill. Short approach work allows the athlete to focus on takeoff mechanics at a slower speed than they would with a full run-up. Use a five-step, seven-step, and nine-step approach. Start by drilling the takeoff with this short approach, and progress to the entire jump sequence.
    Skip for height. Have athletes do a series of skips down the runway, emphasizing the sprint tall position and the active foot-to-ground contact at takeoff.
    Single-leg hop. Have athletes practice their takeoff by doing a series of single-leg hops down the runway. Athletes should focus on the speed of the hopping action. Athletes should minimize contact time by coordinating the takeoff leg, knee drive, and arm block. This drill helps build power for the takeoff position.
    Alternate-leg bound. Athletes place one foot slightly ahead of the other and push off with their back leg driving the lead knee up to the chest, trying to gain as much height and distance as possible. Have them continue down the runway by immediately driving with the other leg upon landing. They should strive to attain a tall body position and drive the lead knee parallel with the ground. Athletes should focus on the distance and height of the bounding action. This drill builds leg power in both legs.

Flight and Landing Drills

    Half-hitch. From a short approach, athletes perform a hitch kick, coordinating arms and legs with tall posture.
    Standing long jump. Athletes jump from a standing position into the sand pit, emphasizing leg extension through the flight and landing.
    Box standing long jump. Athletes jump from a standing position on a sturdy box (6 to 12 inches high by 2 feet by 2 feet) into the high jump pit, emphasizing flight positions and leg extension on landing.

TRIPLE JUMP

    The triple jump is uniquely different from the other jumping events in track and field. It can best be compared to a floor routine in gymnastics. Both are a series of movements flowing one after another. A gymnast may perform a run-up with a round-off and a series of back handsprings or flips. If the gymnast loses momentum or control, it negatively affects the action that follows. In the triple jump, if the athlete struggles with the hop phase of the jump, the subsequent step phase is negatively affected as well. The end result is the loss of total distance for the entire jump.
    To be proficient in the triple jump, an athlete not only needs to possess speed and explosiveness, but body awareness and balance to perform a rhythmical and controlled effort. Because of this, a coach must look at the event from the big-picture perspective. A coach can more easily notice a breakdown in technique (the effect) than find the cause of that breakdown. In other words, a coach needs to analyze the technical actions preceding the breakdown to find the cause.
    Just like the long jump, the triple jump is performed on a runway with a sand pit. Unlike the long jump, however, the takeoff board is located farther away from the sand pit so that the athlete can perform the hop, step, and jump takeoff phases on the runway while still landing in the sand pit. The National Federation of State High School Associations recommends a 24-foot distance from the sand pit to the takeoff board for girls and 32 feet for boys. As the jumping ability of the athlete increases, the takeoff board needs to be farther away from the sand pit. At the collegiate level, the distance to the boards may vary from facility to facility. Generally, the women's boards are in the 32 to 36-foot range, and the men's boards are up to 40 feet away from the pit.
    There are six phases to the triple jump, from the approach to landing in the pit. The athlete performs an approach run to generate speed to transfer into the jumping phases of the triple jump. At the takeoff board, the athlete performs the hop phase by taking off from the ground on one foot and landing on the same foot. Immediately afterward, the athlete performs the step phase by taking off from the ground on one foot and landing on the opposite foot. The jump phase is the point from which the athlete takes off from one foot and lands on both feet in the sand pit. The triple jump pattern is shown in figure 12.3.

    Finally, there is the flight phase and the landing. The key points for an athlete to perform a well-executed triple jump include the following:
    • Maintain horizontal velocity, created by the approach run, throughout the entire jump.
    • Keep an erect body position or posture.
    • Have an active takeoff position.
    • The summation of movements (arm block, knee drive, and takeoff foot) should create an explosive impulse.
    • Be aware of takeoff angles for each phase.

Approach

    Remember that the two factors that determine flight distance of an object are the speed at takeoff and the takeoff angle. Developing horizontal velocity in the approach run is crucial to performing an effective triple jump. Many young jumpers fail in their attempt to make a big jump before they even reach the take-off board because they slow down or do not reach top speed at the board. Table 12.1 highlights common long jump approach problems and solutions. This table can also be used to troubleshoot the triple jump approach.
    To help the athlete remain focused and confident, try to keep things as simple as possible. A standard warm-up routine helps the athlete stay focused on the event. Script out a specific warm-up including flexibility work, technique drills, and short approach jumps. Many younger athletes, when faced with too many decisions or outside distractions, can lose their composure or mental focus on their event (paralysis by analysis). I have seen coaches break an athlete's confidence by giving them too much advice or changing the normal routine before a competition. Be specific and consistent with your athlete's warm-up before competition. Weekly practice sessions are a more appropriate time to make major technique changes.

Routine Consistency

    When your athlete takes a practice run on the runway, make a mental note of where the takeoff foot is located in relationship to the takeoff board. Do not have him or her change the starting mark after every approach run. I have seen coaches move an athlete's starting marks after every run through. They might move it four, five, or even more times before the competition begins. This change and inconsistency can make an athlete have self-doubt and lose valuable confidence. The athlete then becomes hesitant and is not able to attack the takeoff board.
    Let an athlete take two or three run-throughs to see if he or she is consistent in hitting the same spot in relationship to the takeoff board. If the run-throughs are consistent, you can then make a simple adjustment to the starting mark. If they are not consistent, then you can look at the other common approach problems (see table 12.1) and troubleshoot from there. Additional considerations about the approach run that apply to triple jump approaches are discussed in greater detail in the long jump section of this chapter.

Takeoff: Hop, Step, and Jump

    We've discussed that distance is determined by the speed at takeoff and the angle of takeoff. In the triple jump, we have three different takeoffs for the three different phases: hop, step, and jump. If an athlete has too high of a takeoff angle, the next phase will not be performed effectively. For example, you see this with inexperienced jumpers when they have a very high hop phase and short step phase, because the force generated at the landing of the hop is greater than what the athlete can handle. The ground contact time will be too great, which will cause a dramatic loss of horizontal velocity. You may even see the supporting leg buckle upon the landing. If an athlete loses substantial horizontal velocity, he or she will also lose substantial distance in the total jump.
    Each phase of the triple jump should be approached with a different takeoff goal. First, the takeoff for the hop uses a greater amount of horizontal velocity. Because a high takeoff angle can be detrimental to the total distance of the triple jump, emphasize that the takeoff for the hop phase be low and long. Cue the athletes by telling them to sprint or drive off the takeoff board-not jump up from the board. When looking at an effective hop, you see that the athlete doesn't gain substantial vertical lift (figure 12.4a).
    After the drive knee and foot cycles back under the body of the athlete, notice that the foot is only 12 to 18 inches from the ground (figure 12.4b). Compare this to a person skipping rocks on the water. If you throw a rock and it bounces high into the air, the force of the rock coming down is too great for it to rebound again. Consequently, the rock sinks. If you throw a rock with a lower takeoff angle, it continues to bounce off the water for several skips.

    The landing of the hop phase causes the athlete to lose horizontal speed. Because of the decrease in horizontal velocity in the takeoff of the step phase, the athlete needs to compensate by increasing the takeoff angle of the step phase (figure 12.4c). In other words, if athletes lose speed at takeoff, they must increase the angle of takeoff.
    Now the flight pattern moves from low and long in the hop phase to higher in the step phase (figure 12.4d). This same process continues into the jump phase. When the athlete's foot makes contact on the landing of the step phase, it loses more horizontal velocity. When a jumper loses speed at the takeoff, the takeoff angle must be increased to compensate (figure 12.4e). So the overall takeoff pattern should look like this:
    Hop phase-low and long Step phase-higher
    Jump phase-highest
    Flight and Landing
The flight and landing phases (figure 12.4, f and g) of the triple jump are executed the same as for the long jump. During the flight phase, the head and shoulders move forward and down, causing the feet to move down and back. It is important not to drop the feet too early; doing so will mean a loss of distance on the jump. During the landing, the athlete flexes at the waist; brings the head, shoulders, and arms forward; and extends the legs and feet.

Triple Jump Drills
    Standing triple jump. Have athletes perform the hop-step-jump-flight-landing sequence from a standing position. This drill allows the athlete to get the feel of the whole movement without adding speed from the approach.
    Short approach jump. Have athletes drill their jumps from a five-step and then seven-step approach run, adding a controlled amount of sprint-up speed before performing the jumping action.
    Single-leg hop. Have athletes practice their takeoff by doing a series of single-leg hops down the runway. Athletes should focus on bouncing down and up with the foot to achieve height, and they should also focus on driving the lead knee up and out. Instruct them to land on the same foot and continue jumping. This drill helps build power for the takeoff leg.
    Alternate-leg bound. Have the athletes place one foot slightly ahead of the other, and instruct them to push off with the back leg, driving the lead knee up to the chest while trying to gain as much height and distance as possible. Have them continue down the runway by immediately driving with the other leg upon landing. This drill builds leg power in both legs and helps coordinate transitions from the right to the left leg.
    Combination bound. Have the athletes alternate triple jump hops and steps with this bounding drill (hop, step, step, hop). This power-bounding drill coordinates transitions from the right leg to the left leg. Athletes should focus on body posture and arm swing.
    Multiple box drill. Using five sturdy plyometric boxes that are 6- to 12-inches high by 2 feet by 2 feet, place boxes 3 to 5 feet apart in a row in the grass. Athletes should stand on the first box with feet slightly over the edge. They step off the first box and upon landing on the ground, jump upward and outward to land on the second box. Repeat the action for the remaining boxes. This can be performed with double-leg and single-leg bounding.

TRAINING THE LONG AND TRIPLE JUMPS

    Both the long and triple jumps are an extension of proper sprint mechanics; therefore, emphasizing sprint mechanics throughout the training season is crucial in developing a strong horizontal jumper. Focus your training plan based on the demands of the specific activity that you're training. The long and triple jumps are explosive, single-leg jumping events. Your workouts must reflect these types of physical demands.
    When developing a training plan for horizontal jumpers, realize that your conditioning program will need to change throughout the year and from one year to the next to account for the athletes' progressing in training age, strength, and skill level. In other words, as athletes progress, they need to be continually challenged by their conditioning program. Periodized training (periodization) is one way to continually keep your athletes evolving and improving.
    Periodization is simply an organized blueprint of the year's training, broken into different phases or cycles throughout the season. Your plan should provide a progression from the beginning of the training season until the final track and field meet (i.e., early season, midseason, and late season, as shown in table 12.2). While the focus of early season training is in building strength and improving overall conditioning, it is important to emphasize specific techniques of movement early in the training season as well. Learning proper technique and skill early reduces the risk of injury and facilitates performance improvements later in the season. The midseason is the time to focus training on power and speed development while the late season's training focus is on honing and polishing skill and technique in the event.
    Any training program for long and triple jumpers needs to include an adequate strength and conditioning base for athletes. Focus on developing joint integrity, allowing tendons and ligaments to strengthen so that they can increase their ability to work against resistance without injury. An important part of strengthening involves developing the body's "core," the structural foundation that supports all movement. The athlete's core includes the abdominal and back muscles that are crucial in transferring force during bounding. This can be accomplished through progressive buildups of strength training and plyometric exercises, from low-intensity to medium-intensity and finally to high-intensity exercises once the athlete has worked up to this.
    Plyometric exercises---such as bounding and box jumps---are particularly important for horizontal jumpers to help train the stretch-reflex mechanisms of the muscle. In plyometric exercises, the muscle is stretched (lengthened) and then contracted (shortened) very rapidly. The focus of such exercises is on the speed and explosiveness of the movement. Low-intensity plyometric drills include skips (for height or distance), jumping rope, alternate bounding, and single-leg hops. As the athlete matures in age, increasing the training stimulus by adding box jumps and hurdle hops may be necessary. But be very careful not push the athlete too fast into plyometrics. Athletes under the age of 16 should focus on the lower-intensity plyometrics, such as skips, rope jumping, alternate bounds, and hops. Be patient when helping an athlete progress! If the training intensity is too great, injury is often the result.

FROM: Coaching Track & Field Successfully by Mark Guthrie