Developing the 'L' Hang Shape at the apex of the flight phase...

A simple drill to 'shape the 'L' at the apex of the hang flight phase...

This is a simple drill to introduce to a 'young hanger' in the early stages of skilled development. Place a hurdle at the lip of the pit [height depends on age and experience of jumper].

NOTE: If you use the pause/stop button just under the film clip you'll be able to see the long, thin shape and the distinctive 'L' shape above the hurdle.

From a TWO footed take-off from a flat platform execute a dynamic vertical impulse upwards and forwards. The jumper MUST get into a long, thin shape on the ascent to his/her highest point.

The chest is high with the hips and 'legs trailing' slightly behind the mid-line of the body.

The jumper obviously realises that there is a hurdle in the way so in an attempt not to 'catch it' they draw their legs up so that the angle behind the knee joint reaches approximately 90 degrees. I ask them to get the heels close to the backside. The knees are slightly behind the hips at this stage and they attain an 'L' shape at a point directly above the hurdle.

Forward momentum takes them clear and they are able to bring both bent legs though and under the body and to the front as two 'very quick short levers'.

They dorsi-flex the toes to the shin and aim to land with he heels pushing the sand away. I would normally expect them to fall back on landing.

The whole drill is aimed at giving them a 'feel' for the essential movement pattern of the hang 'L' shape.

Nigel Lewis
Senior UK Athletics Jumps Coach
www.longjumping.co.uk

Category:

Sports

Tags:

• long jump
• long jumping
• the hang
• hang style