In this video I go through a workout of long jump drill progressions designed to improve the penultimate step. Getting this right is crucial to getting a great jump.
Video timeline
0.00min: Intro
0.15min: How to best prepare for the workout
0.32min:
Ex 1 Take-off swing drill single side version
1.16min:
Ex 2 Alternate swing leg take-off drill
Importance of the swing leg (free thigh)
1.52min:
Ex 3 2 platform penultimate step drill - run fast on run fast between, step down fast from the platforms onto a flat foot.
2.21min: Know the technique - key penultimate step technique elements
2.33min:
Ex 4 2 platform penultimate step drill to continue penultimate step gallop for a further 15m
As drill 3 but continue to load and shift from the pen to the take-off. Watch the video to see how this is done
3.11min:
Ex 5 Platform on 3rd step out from board with take-off into pit.
Focus is getting down onto the flat foot fast and shifting equally fast into the take-off.
3.38min: Know the technique
It can take time to literally get up to speed to be able to do these drills.
You need to follow an optimised training programme
4.10min: Spikes on and putting it all into practice at the pit.
By now the jumpers will be ready technically and will be optimally potentiated.
4.35min: Find out more about training the penultimate step.
5.09min: Become an Athlete 1 member and get your technique analysed.
#penultimatestep
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