How can you build a consistent approach in the long jump? Here is a simple drill to help train your long jumpers to build rhythm in their approach and to run through the board with near maximum velocity.
In the video clip below Jeremy Fischer, Head Coach and Lead Instructor at the Chula Vista High Performance Training Center/USA Track and Field and former University of Oklahoma Men’s and Women’s Jumps and Multi’s Coach takes you through a simple approach drill that will help your runners build rhythm in their approach.
To develop a consistent approach, Coach Fischer uses this three zone drill to teach approach rhythm and running mechanics, which lead to accuracy at the board. He does this drill on the track before taking jumpers to the runway to begin jumping.
Coach Fischer divides the approach as follows:
Acceleration Zone – The start to appox. 22 meters. In this zone the athlete is just getting up to speed and overcoming inertia
Tranistion Zone – From the 11 meter mark to the 22 meter mark. In this zone the athlete will transition from acceleration to maximum velocity like mechanics.
Near Max Velocity Zone – From the 22 meter mark to the 33 meter mark the athlete will be running with near max velocity sprint mechanics.
Coach Fischer stresses that the goal is not to reach max velocity at the midpoint of the approach, but rather to maintain max velocity through the board. He also states that in order to have the energy and coordination to jump off the board, the athlete is really looking at acheiving between 95-97% of max velocity at the board.
He usually does between 6-7 reps, beginning at 70% of max early in the season and then builds up. If you are a high school, you might not have that kind of time and you will need to start at 80-90% of max effort.
This drill is taken from Coach Fischer’s training DVD. If you would like more information about the DVD click the link 30 Drills & Techniques for Teaching the Long Jump
The YouTube video below has audio, so please make sure that your volume is turned up and that you have access to the site. Note that some schools block access to YouTube.