A Single
Stride Long Jump Leads To The Hitchkick
This basic article is based on recommendations from the Leipzig
(Germany) Sports Institute and originally appeared in the former East German publication Der Leichathlet. This translated
version is reprinted from the April 1999 issue of Modern Athlete and Coach (Australia).
By Hellmuth Klimmer, Germany
It has been universally accepted that the hitchkick is the most efficient biomechanical movement pattern for the flight action
in the long jump. For this reason we recommend the development of the hitchkick right from the start of a young athlete's
career and are against learning first a sailor semi-hang technique. While the perfection of the hitchkick might take many
years, there is no reason why a young athlete should not succeed in mastering the basic action in a relatively short time.
This, of course, provided a correct approach, first making use of the single stride technique, is employed.
The old argument that a 2 1/2 stride hitchkick is useless for jumps of less than 4.50m is in our opinion not correct and can
only delay the progress of a young jumper. It must be kept in mind that the movement frequency and range of children differ
from those of adults. Children use shorter and faster strides in running (also running in the air) and consequently a 2 1/2
stride hitchkick can be per formed in jumps of less than 4.50m, provided conditions are made easier and the correct learning
procedures are employed. This can be achieved by developing the hitchkick through first introducing young jumpers to the one-stride
jumping technique.
However, before discussing the one-stride flight action, some mention should be
made of other important factors in the long jump, applicable to all techniques.
THE RUNUP
The aim of the runup
is to establish maximum horizontal velocity without inhibiting the takeoff. The velocity losses at the takeoff must be kept
to the minimum as the distance jumped depends largely on the runup speed, the most important factor in long jumping. Further,
the execution of the runup influences, in general, the quality of all following phases of the jump, particularly the takeoff.
For the above reasons we recommend an accelerating approach for youngsters, an approach ranging from
six to nine double strides (19 to 24m). The approach must be relaxed but fast, with a notable tempo increase about 8 to 10m
before the board, using an increased stride frequency and a high knee lift. Figure 1 shows how the runup of an experienced
athlete takes place. It also shows how the second-to-last stride is slightly lengthened and how the center of gravity is not
dropped during the last three strides----both important aims in the development of the runup of young athletes.
THE TAKEOFF
The takeoff is the most complicated phase of the long jump and presents the best criterion to evaluate an athlete's technique.
The complication is caused by the shortage of time to perform and coordinate the stretching and swinging movements involved.
Biomechanically an efficient takeoff depends on the distribution of braking (amortization) and accelerating (starting after
the maximum knee bend) components in favor of the acceleration.
Further, it should not be overlooked
that the takeoff creates rotational forces that influence the landing. The beginner, lacking sufficient takeoff power, will
have to produce a backward rotation for an efficient landing. This velocity-reducing action must be later changed to one with
a slight forward rotation. Consequently, it will be wise to avoid developing a stereotype takeoff at a young age. Instead,
the training should concentrate on improving the active takeoff through coordinating the action of the takeoff leg with the
swinging movements of the arms, shoulders and the free leg.
Research has shown that a beginner is
usually capable of synchronizing only 20 per cent of the movement impulses at the takeoff. The timing to reach maximum power
is delayed, making a fast and powerful takeoff impossible. One of the most common faults that occurs is the failure to bring
the swinging leg up forward and slightly across the body. In addition, the braking action of the swing is delayed, the hips
are dropped slightly backwards, and the takeoff occurs from a "sitting" position.
THE FLIGHT AND LANDING
All movements in the flight should represent the natural continuation of the approach run, aiming to maintain balance and
leading the jumper to a most efficient landing
position. The movement of the arms and legs plays an important part in
this, deciding whether the rotation created at the takeoff is going to be maintained, eliminated or even re versed.
The approximately 15° forward lean at the takeoff can, for example, be changed to a 6° backward
lean at the end of the flight. The whole system completes a 21° rotation around the hip axis, assisted by a fast and wide
rotation of the arms and legs. This counteracts the movement around the body's center of gravity, allowing the athlete to
reach a favor able landing position.
If the flight movements are discontinued, the rotation created
at the takeoff will return. To avoid it, the flight action should not be rushed, should be performed by using a full range
of movements and completed as close to the actual landing as possible. While this is relatively simply to accomplish when
the single-stride technique is used, the action becomes complicated when the hitchkick technique is employed. The most difficult
aspect is the coordination of arm and leg action, which requires good movement control and frequent practice in order to adjust
the movements to the extended flight time.
The landing, that completes the flight action, should never
be regarded as a separate phase of the long jump. It is strongly influenced by the speed, power and amplitude of the preceding
movements. A good landing is characterized by an active lift of slightly bent legs, followed by a relatively high position
of feet just before the sand is broken. At the same time the seat is lifted energetically to bring it forward or sideways
over the heels. The position of the arms, held forwards or behind body, is irrelevant.
THE HEAD POSITION
It is important
to pay attention to the position of the head right from the beginning of the development of the long jumping technique. The
head controls all physiological reflection actions of the body and any inefficiency should be corrected immediately. It is
particularly important during the takeoff phase to avoid mistakes in the direction of the takeoff, flight curve, flight movements
and landing.
The best way to eliminate these shortcomings is for the athlete not to look at the board
but straight ahead when he reaches the second check mark (the second check mark is meant to be an optical signal to increase
tempo, not to adjust the approach run). At the takeoff the head should be in a normal upright position with the eyes looking
straight ahead and not into the pit or up to the sky.
One of the most common mistakes is to look up
and bring the head back in an effort to produce a powerful and high takeoff. The result is a poor hips position, inefficient
free leg exploitation and "propping" on the board. This is often caused by the anticipation of flight movements,
established by first learning the sail technique.
THE SINGLE STRIDE JUMP
As already mentioned in the beginning
of this article, we recommend that beginners start long jumping by first learning the single-stride technique. This has the
advantage of establishing many important elements of the hitchkick action without get ting involved in the intricate
flight movement pattern of this advanced technique (Figure 2).
The single stride technique resembles the hitchkick in great detail as far as the approach run, takeoff and landing are concerned.
The identical takeoff action is particularly important. It has an excellent carryover value for establishing an explosive,
high lead leg movement and the full application of force by the takeoff leg.
Both of these elements
suffer considerably when the anticipating sail and hang techniques are introduced to beginners.
In
addition there are also definite advantages in the flight and landing procedures, which can be summed up as follows:
• an upright position of the trunk; a prolonged movement of the slowly performed stride;
• the knee
of the swinging leg leads the movement, with the thigh parallel to the ground;
• the takeoff leg is held for a
considerable time behind the body; the leading arm lift is coordinated with the shoulder and remains bent;
• the trailing
arm is straightened after the takeoff and brought slowly over the head forward.
The whole action,
in contrast to the sail technique, stresses the "lifting" and "flight" aspects. Further, the upright trunk
position, the trailing of the virtually straight takeoff leg and the circle of the trailing arm help to counteract forward
rotation and make a reasonably efficient landing possible.
Learning procedures of the single-stride
long jump technique should include a series of exercises, stressing the main aspects of long jump execution. Typical examples
of the complementary exercises are the following:
• Short approach jumps (up to five strides),
emphasizing a fast take off action without propping. Landing takes place on the lead leg in the pit or a slightly elevated
soft surface (Figure 3).
• Short approach jumps into the pit with emphasis placed on leaving the takeoff leg trailing. Landing is performed in
a split position and set distances, ranging from 2.50 to 3.50m, can be marked in the sand.
•
Medium approach single-stride long jumps (seven to nine strides) over a rope placed across the pit. Emphasis is placed on
delaying the trailing leg action until the rope has been crossed.
• Medium approach single-stride long
jumps onto a pile of gymnastic mats to stress height. Landing is first performed in a sitting position, later using the correct
action (Figures 4, 5).
• Medium approach single stride long jumps for a set distance, aiming at hitting a suspended object with the head at
the top of the flight (Figure 6).
• Standing long jumps to develop landing technique (Figure 7). Jumps over varied height obstacles to develop a desired
flight curve.
There are many other exercises to choose from but emphasis must be placed on jumps that help to
develop a correct takeoff action where the takeoff leg is left trailing behind as long as possible. It sets a favorable movement
pattern for the hitchkick later.
FROM: TRACK COACH 149
