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Long Jump Technique

I.  The Takeoff:

A.  General Concepts of the Takeoff:

1. The jumpers primary focus should be to conserve horizontal velocity through takeoff.

2. Throughout the final strides, proper posture should be maintained.   Backward lean, forward lean, and but-out postures in the last two strides are common errors in this event.

3. Conserving stride length throughout takeoff is important as well.   The jumper should move through the board aggressively as takeoff occurs, so that the push-off from the board is in a forward and upward direction.  Running off the board or running through the board are useful teaching concepts.

B.  Specifics of the Takeoff:

1. The Penultimate (2nd to last) Step:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a rolling contact of the foot.

• Should not occur too far in front of the body, so that braking is minimized.

• Should include slight lowering of the body, without postural deviation and deceleration.

2. The Takeoff (last) Step:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a rolling contact of the foot.

• Should not occur too far in front of the body, so that braking is minimized.

• Should not be rushed, as in pecking or slapping at the board.

3. The Push-off from the Board:

• Should be in a forward and up direction.  The jumper should move past the board as takeoff occurs.

• Should feature a powerful, forward and upward swing of the free leg.   The hip should be involved in this movement.

• Should be complete and unhurried.

• Proper blocking involves stopping the swinging of the arms and free leg at the instant the jumper leaves the ground.

Source:  USA Track & Field Level 1 Curriculum