LONG JUMP TAKE-OFF: How to get more hight

Рет қаралды 6,097

John Shepherd track & field coach - author & editor

Жыл бұрын

Video Timeline of Contents
0.00-.30SEC Intro
What is and how to improve vertical long jump take-off velocity
This is a follow up video from the previous one on long jump horizontal velocity
(LONG JUMP ESSENTIALS #1 TAKE-OFF SPEED. HORIZONTAL VELOCITY & WHY YOU ALWAYS SLOW DOWN
• LONG JUMP ESSENTIALS ... )
0.36sec Stats used are from World Athletics and the 2017 World outdoor champs LJ final won by Luvo Manyonga with Jarrion Lawson in second (8.48m/8.44m).
I go through the jumpers' vertical and horizontal take-off velocities. Manyonga achieves greater vertical velocity and this could be the reason for his winning leap. Lawson is faster horizontally - again see horizontal velocity video.
1.42min Jump distance is a product of horizontal and vertical take-off velocity
1.57min Other factors which influence vertical velocity from a biomechanics point of view
The degree and speed of knee flexion at take-off
Take-off angle is another factor (more in another video)
3.00min What can you do to improve your take-off hight?
Eccentric overload drills
Mat placed on pen step will overload the take-off and the forces which need to be braked and returned. This is known as the “coupling” time between the eccentric and the concentric phases.
Plyo eccentric emphasis jump drills
3.30min Eccentric overload drill
I include this drill across the whole of the training year
3.59m Eccentric emphasis plyos - such as drop and block jumps (with or without added weight) and downhill step jumps.
I provide an example of research which shows how downhill step jumps can improve vertical jumping ability and the torque in the knee extensors
4.32min More on drop and block jumps
Note the eccentric take-off work is much more specific
5.10min Summing up
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#longjump #longjumptake-off #lonhjumptechnique
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Пікірлер: 11

@yashjumper Жыл бұрын

great information sir I'm always great full to you because you helps me lot in improving my jump thank you so much

@Johnshepherdtrackcoach Жыл бұрын

Many thanks and thanks for passing by. Good luck.

@jz5005 3 ай бұрын

Amazing depth of knowledge!

@Johnshepherdtrackcoach 3 ай бұрын

Many thanks.

@reneweimann Жыл бұрын

Another great thing is to simply work on decelerating rapidly. It will also be beneficial for improving eccentric strength and overall balance. Have an athlete accelerating up to around 90% of their full speed for 20 meters and then try to come to a full stop within the next 10 meters (or less to experience bigger braking forces if you have an advanced athlete) - I always see in the athletics/t&f realm that athletes have a fear of stopping rapidly for some false injury-risk I hear. But this of course makes no sense as it is perfectly normal in any team sport for example to decelerate in a few steps and to change direction to adapt to a new game situation. Thats where athletic abilities of team sports get a big benefit what most t&f coaches simply disregard thus by doing that they put their athletes into a injury risk in my opinion.

@olalesloektansoetan572 Жыл бұрын

Great information as always. But between Mayonga vs Lawson, theoretically the later was in pole position to jump farther, however Mayonga triumphed because of better landing mechanics. 4cm and more can be lost at landing. Lawson in my opinion didn't manage his landings well enough to jump farther.

@Johnshepherdtrackcoach Жыл бұрын

Good point! That's something that due to the focus of the video on hight I'd not fully considered. Landing mechanics makes a big difference to jump distance too. And is another video idea too! Thanks for the comment and again great observation.

@parvin_sehrawat Жыл бұрын

❤

@miles_171 Жыл бұрын

Sir which are the core muscles we should train for long jump

@Johnshepherdtrackcoach Жыл бұрын

Your front hips - in particular and abdominals. The muscles that lift the legs. Many sprint drills do this as well as specific core exercises - however, if you wanted one to do, do gaming bar leg lifts. Lift both legs up and control the lower . This will help also get you thinking about landing mechanics.

@conormorton1946 Жыл бұрын

Questions I have? In terms of weight training is upper body training essential for long jumpers? How should a long jumper plan there training over three days, what areas to focus on in those three days?