Long jump is not just about the leap itself; the approach run is crucial for building speed and rhythm before takeoff. Practicing approach drills can greatly improve an athlete’s technique, timing, and overall performance. Here are three diverse examples of long jump approach drills that can help athletes refine their skills.
This drill focuses on the initial speed and rhythm of the approach, essential for a successful long jump.
The context for this drill is to help athletes practice their run-up while keeping a consistent rhythm. It’s perfect for beginners who are just starting to understand the dynamics of the long jump approach.
Start by marking a line on the track to indicate where the approach will begin. Athletes will take three quick steps towards the jump mark, focusing on maintaining speed and proper form. The goal is to reach maximum speed by the time they reach the takeoff board, which is typically 8-10 meters away for most athletes.
Make sure to emphasize knee lift and arm swing during these steps to promote a powerful takeoff. After a few repetitions, have athletes gradually increase their speed while maintaining control.
This drill helps athletes learn to accelerate properly before reaching the takeoff board.
The context for this drill is to develop the athlete’s ability to generate speed, which is crucial for a successful jump. Athletes can use this at the beginning of their training session to warm up and build momentum.
Set up two cones about 10 meters apart. The athlete starts at the first cone and must sprint to the second cone, focusing on acceleration. Once they reach the second cone, they should transition into their jumping form, taking off from the board.
Encourage athletes to focus on explosiveness and maintaining a strong posture while running. Use a stopwatch to time their sprint, motivating them to improve their speed with each attempt.
This comprehensive drill simulates the entire process of the jump, from approach to takeoff.
The context for this drill is to allow athletes to practice their entire approach and jump sequence in a controlled environment. It’s beneficial for intermediate to advanced athletes who are refining their technique.
Set up a long jump pit and mark the takeoff board. Athletes should begin their approach from a designated starting point, focusing on building speed through a series of strides. As they reach the takeoff board, they should execute their jump technique, focusing on a powerful takeoff and proper body position.
To make this drill more effective, film the athletes during their run-up and jump, then review the footage to identify areas for improvement.