The Approach Run

    Although the approach run is described in all of the individual event chapters, you should understand the similarities of all three events and that a single mechanical-technical concept should be used in the long jump, triple jump, and pole vault. The common objective for an approach run in all three events should be to develop as much horizontal velocity as the athlete can handle, converting this horizontal speed into vertical speed at takeoff. The approach run should be thought of as a means of positioning the body in an efficient, upright, and tall body posture over the last four to five strides prior to foot release. You should review the objectives of setting up the proper mechanical situations to ensure an effective jump or vault.
    Because these components are necessary to the development of an efficient jump, they should be the sole concerns when developing and working on runway approach techniques.

Acceleration Curve

    The desired approach must utilize the "acceleration curve," a concept emphasized by sprinter coaches. The acceleration curve is an athlete attempting to accelerate over a period of time. The distance should follow a set pattern until maximum acceleration is reached. At some point during an all-out effort, the body will reach a peak speed, maintain that speed for a short time, and finally, due to fatigue, begin to decelerate (see Figure 2.1).

    Each athlete's individual characteristics must determine the length of time and distance to reach maximum acceleration. The takeoff must coincide precisely with this time period. For this to occur, the athlete must understand that each step from the beginning of the approach run until the next to last step gets longer and faster. This is the rhythm or tempo the athlete desires a constant buildup of speed and frequency throughout the entire approach. The jumper assumes the same characteristics as a sprinter from the start until 40 to 60 meters into a race.
    What is the ideal distance for a jumper to run during the approaches? This is determined by the individual athlete but is controlled by body height, stride length, and the ability to accelerate over time. The principle that must be understood and applied is the faster the athlete, the longer the acceleration process takes. Conversely, the younger or slower the athlete, the less time the acceleration process takes. A young or slower athlete may reach top speed in a few strides, perhaps 20 to 30 meters. A world-class sprinter may take up to 60 meters to reach top speed. Regardless, the coach should work with each athlete to determine this individual difference.
 

Length of Runway
    A general formula for developing runway distances is presented in Table 2.1. Rather than using a measured distance, we use the number of strides throughout the approach. This concept can be used to devise a learning progression for the approach run. As stated earlier, a constant progression of stride length and frequency is important to a successful approach run.

    An effective method of achieving this technique is to begin the jumper running from 12 total steps early in the season. To teach the concept of tempo, we instruct the athlete to stand at a point on the track with the takeoff foot forward. From a static position, the athlete should push out as forcefully as possible and begin counting each time the takeoff foot strikes the ground. The count should go "one and two and three and four," etc., until count 6. At this point, the athlete should pop up in the air to simulate a takeoff. This count system allows the athlete to visualize the increased stride frequency up through the takeoff.
    The entire process should take place on the track or grass and always away from the board or vault box. The purpose is for the athlete to become tempo and frequency oriented rather than takeoff board oriented.
    As the athlete learns to accelerate and make the transition from horizontal to vertical, the distance can be measured and transferred to the takeoff board, but not until all the required components are adapted by the athlete. As the athlete learns to run from 12 steps, gradually add 2 steps to the approach. Remember, the fewer number of strides, the less chance for mistakes to occur. In our teaching system, all runways from the short approach practice to the major competition run-up are handled with the tempo count system so that it becomes automatic for the athlete. In addition, the coach is better able to determine what problems the athlete is having and when they occur during the run-up.
    We always begin the learning process with 6 count steps. In competition, the elite, very fast athlete might require 10 or 11 count steps. The key is never to increase the distance or number of steps when there is any chance of deceleration at the end of the run.
 

Posture Through the Run
    It is important to remember that an inclined body position is a product of acceleration. During the first stages of acceleration, there is a high degree of forward lean. As an athlete reaches top speed, his or her body becomes erect. During deceleration, there is a backward inclination. By simply observing body posture throughout the run, the coach can determine the efficiency of the approach run.
    As the jumper's hips move along the runway, they naturally rise to a level position (disregarding the slight undulation due to the running stride). For the athlete to jump, a transition must occur. The center of mass must lower before it can rise (see Figure 2.2). This hip displacement must occur in all jumping activities. The athlete must make this transition subtly to maintain horizontal speed; the goal is to lower the center of mass without slowing down. This is accomplished using a somewhat sophisticated technique.
    As mentioned earlier, each stride during the run-up should get progressively longer up through the penultimate stride. During the penultimate stride, the athlete begins the transition with a slight increase in stride length (see Figure 2.2). As the stride lengthens, the hips will lower. In addition, through a slight flexion of the knee and ankle joints, the hips will lower even more. This is accomplished by an incomplete extension of the third step before takeoff. This technique allows the penultimate step to be directly under the body with the foot flat on the ground. It is followed by a slight shortening of the last step, which automatically forces the hips into a high takeoff position. The last step should again be flat so a solid, quick impulse occurs prior to foot release. With slight variations, this technique should be used in all jumping events.

Steering
    Although we discussed the technical and mechanical means of achieving an accurate run­up, there seems to be an innate ability associated with an accurate approach. Dr. James Hay, TAC/USOC biomechanist, notes that "for almost 100 years, articles on long and triple jumping have advised athletes they should develop a constant pattern of striding through practice and they should, under no circumstance, look at the board and adjust the length of the strides so they can hit it" (Hay, 1990).
    Through a variety of investigations, Hay and others have found that, almost without exception, the skilled athlete looks at the board during the run-up and makes adjustments. This visual control seems to be better in some individuals, but the important consideration is that the "steering" adjustment seems to be complete at or around the fifth step from the takeoff board or vault box. Keep this in mind as we move into the final phase of the runway, setting and using check marks.

Check Marks

    Many coaches and athletes dissect and divide runways into a complex and sophisticated means of achieving maximum speed before the jump. They make something difficult out of something that should be simple.
    No matter how many steps there are in a runway, a consistent and simple format should be used. The runway should contain three check marks, two of which are not considered spe­cific check marks for the athlete. The most important check mark is the starting point. Our philosophy in teaching a beginning jumper is to use a static start, which is simply a standing or rock back push into the runway. It is a beginning in which the takeoff foot is forward. The athlete pushes hard off the takeoff foot, which is in constant contact with the ground. The body rocks backward, and the athlete simultaneously steps back with the non takeoff foot and finally pushes out of the backward motion as forcefully as possible.
    The static or rock back start allows the athlete to accelerate from the same motion and with the same force each time the run commences. More advanced jumpers sometimes move into the start with stutter steps and in some instances with bounding strides. We feel this procedure can lead to major problems in the approach.

    Of the other two check marks, the first is the actual takeoff board or vault box. The second check mark becomes an important adjustment mark for the coach to aid the athlete on succes­sive run-throughs. This mark is commonly called the "coach's check" and should not be a focal point for the athlete. The mark is placed either four or six steps prior to the takeoff point (see Figure 2.3). Athletes commonly use a specific mark at four steps. Some successful vault coaches use a mark six steps out. This important check mark reveals several things that can make or break a good run-up.

    If a long jumper fouls by, say, 8 inches, the remedy is not simply for the athlete to move back 8 inches. If the athlete is looking down at the board in the latter part of the approach, he or she will probably be reaching or lengthening the last stride to hit the board. Moving back causes the athlete to reach for the board even more and almost certainly to foul again.
    Recall our discussion about the steering mechanism. The well-trained athlete makes subtle stride adjustments up to the fourth to sixth step out from the takeoff. From that point the strides become constant. We want to place a coach's check mark in the vicinity of this natural adjustment. By placing a check mark at the fourth or sixth step, the coach can determine if the athlete should move up or back, and by how much, to achieve an accurate approach.
    For example, an athlete starts down the run­way and four steps out from takeoff is 8 inches beyond the coach's mark, and the athlete subsequently fouls or has a poor takeoff in the vault. The correct adjustment is simply for the athlete to move back 8 inches. This allows for accurate foot placement on the coach's mark, and no reaching for the board is necessary.
    On the other hand, if the athlete is 8 inches behind the coach's mark and fouls by 8 inches, the problem is overstriding during the last 4 steps and at the end of the most critical point of the runway. The correct adjustment is for the athlete to move forward by 8 inches.
    Remember that in a good runway, the stride length increases up through the penultimate stride. This lengthening should be very gradual and should never hinder acceleration or body posture. If the athlete reaches (lengthens stride) to hit the takeoff, this will cause deceleration and a postural lean back, destroying the chances for a good takeoff.

    The distance to the board from the fourth or sixth step check mark is basically the average of the stride length during the latter portion of the run. Normally, for male jumpers running 10­count steps, this distance will be 30 to 32 feet, and for female jumpers running the same 10­count steps, the distance will be 28 to 30 feet.
    A helpful hint is to periodically time the athlete over the last four steps from touchdown at the coach's mark to takeoff of the 10th step. This should be done first on the track without a board and again after moving back to the runway during a jump. The two sets of times should coordinate closely. This device can also be used to determine the most efficient runway length. The length that consistently provides the fastest times over the last four steps is obviously the length to use in competition. In some cases, a longer approach will not yield the fastest time over four strides because the athlete is not strong or mature enough to handle the extreme distance. It is better to be accelerating through the takeoff because any deceleration forces the athlete to lean back, taking him or her out of an effective jumping position. The count tempo setup is shown in Figure 2.3.

Summary

    The approach is the most important concern for all jumping events. It alone dictates the success or failure of the entire jump. All the power, speed, impulse, and direction are developed during the approach run. Once airborne, other than controlling rotations, the athlete cannot contribute to the effectiveness of the jump. The athlete must be in contact with the ground to have any effect on the performance of a jump. For this reason, with the exception of the pole vault, more than 90% of the work should be directed at the runway approach.

FROM: Complete Book Of Jumps By Ed Jacoby and Bob Farley--Chapter 2