| For many track and field coaches and athletes, the | | | | flight phase. |
| long jump is an event that is viewed as simply a run | | | | Once you leave the ground and are in flight, you need |
| and a jump. While that is the basic premise of it, there | | | | to be able to keep yourself in control! |
| is a little more to it than that. | | | | Many coaches and athletes believe this phase will |
| Did you know that athletes don't need to be amazingly | | | | make you jump farther. This is not true. The flight |
| fast to jump far? The more speed the better | | | | phase is used to control the body in the air, and set |
| obviously, but there are other elements that come into | | | | you up to land properly. |
| play when performing the long jump. | | | | To control your body in the air there are three long |
| There are actually four different elements or phases in | | | | jump techniques that you can use. |
| this event. | | | | |
| | | | 1. The Sail |
| 1. The Approach | | | | 2. The Hang |
| 2. The Takeoff | | | | 3. The Hitch-Kick |
| 3. Motions In The Air (flight) | | | | The sail technique is the most basic and is the easiest |
| 4. The landing | | | | for beginners to learn. |
| The Approach | | | | This technique is as simple as trying to reach out to |
| More so than any other phase of the long jump, the | | | | touch your toes. |
| approach is the most important. Without a consistent | | | | The hang technique is performed exactly as its name |
| approach, you will definitely limit your distance. Not only | | | | implies. |
| that, you will foul much more than you would like to. | | | | The body hangs in the air with the knees dropped |
| All new athletes come out and try to sprint down the | | | | underneath the hips, and the arms extended overhead. |
| runway as fast as possible. Against what most | | | | The hang is a little more difficult, but still fairly easy to |
| coaches and athletes think, this is the wrong way to | | | | perform. |
| run. | | | | The last technique is the hitch-kick. Many professional |
| The approach should be run as a gradual acceleration. | | | | long jumpers use this technique. It is an advanced |
| There should be a slower start, and it should then | | | | technique and can only be performed if the athlete is |
| gradually accelerate to a maximum controllable speed | | | | high enough in the air. |
| right to the takeoff. Basically, a slow to fast motion. | | | | In the hitch-kick, the legs cycle around and look as if |
| It must be gradual and smooth! | | | | you are actually running in the air. |
| A gradual acceleration is what will develop consistency | | | | It takes quite a bit of effort to perform this technique, |
| in the approach, and give you the greatest opportunity | | | | but it does a good job of keeping the body in control |
| to reach those maximum distances. | | | | throughout the flight phase. |
| The Takeoff | | | | As an athlete progresses they can then decide if they |
| Another important aspect of the long jump approach | | | | want to transfer their long jump technique to the hang |
| that is often overlooked, is the last two strides. These | | | | or the hitch kick. |
| strides are important because if they are done | | | | As you begin to come down out of the air these |
| correctly, they will allow you to transition into the actual | | | | techniques help to prepare you for the last phase. |
| takeoff with as much speed as possible. | | | | The Landing |
| The second to last step or what is known as the | | | | In this section of the long jump the landing is used to |
| penultimate step, allows the athlete to lower their body | | | | prepare the body for the shock of hitting the ground. It |
| and gather themselves right before takeoff. | | | | also allows you to get as much distance out of the |
| This lowering of the body helps to maintain the speed | | | | jump as possible. |
| developed from the approach. | | | | Right before you hit the ground, depending on the |
| After the penultimate stride, the next step is the final | | | | technique you used in the air, you swing your arms |
| one. This is where you takeoff and leave the ground. | | | | downward and begin to lift your feet. |
| If the body has been set up correctly from the | | | | Lifting your feet will help you to squeeze a little bit |
| penultimate stride, you will then be able to takeoff with | | | | more distance out of your jump. |
| a maximum amount of speed. | | | | As you land and hit the sand your knees fold, and you |
| As your last step touches down, it must remain flat, | | | | collapse onto your heels. |
| and land with the heel first. | | | | Since you swing your arms downward, this will help to |
| Now the leg quickly flexes. The muscles then release | | | | move your body forward just enough so that you |
| their energy and transfer it so that you can launch into | | | | don't fall backwards. |
| the air. | | | | Now that you have have hit the sand and come to a |
| As you leave the ground, it is important to make sure | | | | complete stop, you leave the long jump pit under |
| that you jump out first. Jumping up, and jumping too | | | | control and wait to see what your results are. |
| high will cause you to lose distance. | | | | If you follow these long jump tips than your chances of |
| So remember to jump out first! | | | | jumping far will be good. |
| Motions In The Air | | | | Who knows, maybe you will end up setting some |
| The third phase of the long jump is also known as the | | | | records yourself. |