Rita Somerlot 2000 Olympic Coach

LONG JUMP Rita Somerlot 2000 Olympic Coach

Go over Rules w/athletes, meet workers Board Markers Landing /Exiting the pit Measurement

Safety Pit - landing LJ Area

Speed - Approach Runway speed important - but under control Put stop watch on runway speed Build/maintain the speed/rhythm 15/16 steps - they choose take off foot Markers on runway Upright sprinting posture for takeoff

Approach to take off (may lengthen as year goes on) Usually 80-110 feet (if slowing down at board - too long) Position and tempo Body position - sprint position, hips tall Acceleration to the board - KILL JUMP IF SLOWING DOWN! Run off the board Penultimate stride - next to last step Longer then shorter last step to board Development of steps off the runway - on track at practice

Take Off Active foot plant - Hit and Get Speed of free leg - short lever Once foot passes in front of knee, body slows down Stay tall off the board - hips out front Once shoulders roll forward, athlete is on way down Body position Arm block then drive to position Knee - Drive to right angle Head - should be able to see face from end of pit Hips - tall and lift Foot - toe up

Flight Forward rotation Movement in the air Arms Legs

Landing At apex of flight Position during

Hitchkick vs. Hang Natural hitchkickers/natural hangers Hitchkick Women - 17 feet plus Men - 20 feet plus

Drills Step jumps Stride step jumps Landing into HJ pit or sand Cone jumps Standing long jumps Full approaches - limited Run through steps on track Jumps off slight downward hill Kick foam H drill for hitchkick technique Box drills Water drills Reaching arm drills

Important to have the athlete be as strong in the middle of the body as possible therefore crunches and exercises to strengthen that area are important. Always doing the jumps after sprint practice is not a good idea. Tired athletes practice differently than they do on meet day and the steps will not be equal!