Specific Exercises in the Long Jump

Specific Exercises in the Long Jump by V. Popov provided excellent insight into the macro and micro level of long jump training.  From a big picture perspective he simplifies the long jump into two issues that must be solved in long jump training.

1. "the improvement of jumping technique" 
2. "the development of event specific physical capacities"

These two problems are inherent to all track and field events.  Popov then introduces several tasks that must be solved within long jump technique.  The two of which I find most interesting is "the maintenance of an active run-up during the last strides to avoid speed reducing preparations for the takeoff" and "the improvement of the take-off and a reduction of the breaking forces during the placement of the take-off foot."  This is a crucial moment of converting horizontal speed into a vertical direction while losing as little horizontal speed as possible.  I see this issue coming up in practice with our athletes in the triple, long, and pole vault.  

Popov makes an excellent point that should be applied to all events before he transitions into specific long jump exercises.  He states that "The appearance of faults signals the need to reduce speed and intensity until the correct pattern and rhythm of the movements returns."  I must keep this in mind as a coach in any technical event.  We have seen our decathletes improve in the shot through settling down and focusing on technical throws rather than going for the big one on every practice throw.  

All though I'm sure all of them are effective there were three specific exercises I like in particular.  The one is a 4 to 8 stride jump onto a balance beam or maybe steeple chase with the takeoff about 3 meters out.  The athlete lands with the driving free leg and focuses on extending the takeoff leg.  I think this will help an athlete get everything out of his or her takeoff leg and emphasize the knee lift of the lead leg.  I also thinks this could help develop appropriate takeoff angles.  The second exercise is repetition take-offs every second, fourth or sixth stride.  We do this over mini hurdles with our multi-event athletes and it improves takeoff preparation while staying tall.  Popov says that this develops coordination of arm and leg movements.  Finally,  he mentions long jumping from 6 to 12 strides while reaching to touch a hanging ball at 2.60 to 3 meters high.  I think this would teach an athlete not to rush into a landing position and just continue with his or her flight path as well as rotating the arms correctly.  

Finally, Popov provides valuable evaluation tools.  He includes a table that displays where an athlete should be from different number of strides away from takeoff.  This can help a coach evaluate shortcoming in power at takeoff or run up speed.  I will definitely hold onto this article!

-John Egan