The Hang Style Long Jump [2]

This is a typical short approach training drill that might be utilized in a technical session. The female jumper is coming in from a 5 stride approach and taking off from a 10cm flat platform.

The platform is simply used to give the jumper 'an assist' to allow more time in the air to 'place the lower and upper limbs'. I use this drill to perfect the essential movement patterns associated with the hang style.

COACHING POINTS ARE:

1. Start fast and get faster to initiate a dynamic vertical impulse

2. Get tall over the 5 strides or whatever number of strides selected

3. Place the take-off leg FIRMLY on to the platform with a flat foot - ensure that there is NO excessive flexion behind the knee.

4. Keep head up with an open necked position

5. The arms contribution to vertical lift is approximately 30% so note her arm drive at take-off especially her left arm

6. Also, note the position of her right 'driving' thigh. She has driven this to the parallel to maximise lift.

7. She holds this parallel thigh 'momentarily' before driving it down beneath the hips to attain a 'long thin shape' at the apex of the flight phase. This long shape creates a 'moment of inertia' which holds back rotation long enough to effect a leg chute.

8. The chest is high with a slight hollowing of the lower back.

9. The timing of the arms is also crucial. The arms are stretched above the head and stay there until the descent to the sand begins. The arms are then thrown forwards and downwards and this has the effect of bringing the legs through from the back as short quick levers and out into leg chute.

I would probably do a set of 12 of these split up into 3 sets of 4 with enough recovery between each repetition.


Nigel Lewis: Senior UK Athletics Jumps and Combined Events Coach.

For further information go to his website at: www.longjumping.co.uk
or email him at: nigel.lewis2a@vIrgin.net

Category:

Sports

Tags:

• long jump
• long jumping
• the hang style
• take-off
• vertical impusle
• training drills for long jump