Coaching Long Jump
Executive summary, technical focus, drill menu and sample plans from the webinar. Built for track and field coaches who want practical ideas they can apply this week.
Use these three goals to guide the way you design practice, choose drills and progress athletes through the year.
Primary objective
The ultimate goal is to project the athlete’s centre of mass as far as possible from takeoff to landing. Everything in this page connects back to that simple idea.
Three requirements
- Speed in Optimal approach speed that the athlete can control, not an all out sprint. Most athletes will sit around 92 to 95 percent of their best sprint speed.
- Speed maintenance The athlete aims to leave the board with as much of their approach velocity as possible, instead of losing two metres per second at takeoff.
- Vertical velocity The run must convert into a usable vertical component, with a projection angle around 18 to 25 degrees, which will vary slightly with level and style.
Approach model
A simple three zone approach model can help coaches explain rhythm and timing.
- Drive zone first six steps, pushing and accelerating from a relaxed, powerful start.
- Middle zone continued acceleration while bringing the posture up and hips under shoulders.
- Attack zone final six steps, where the last three steps teach the push-pull-plant rhythm into takeoff.
Coach prompts for planning
- What is the main speed focus this block acceleration, max velocity or approach rehearsal
- How will you protect takeoff quality when speed is high for example low volume of long approach jumps
- Where in the year will you deliberately teach vertical push rather than distance
Simple language you can use track side to frame technical goals for athletes, especially when time is short.
Approach and steering
- Board accuracy Get as close to the front of the board as possible without fouling. Approach sessions once per week should include dedicated board work.
- Coach role Coach is responsible for getting the athlete on the mid mark usually six steps out. From that point the athlete owns steering to the board.
- Optimal speed Runway velocity sits around 92 to 95 percent of maximum. The athlete needs rhythm and relaxation through the run, not just effort.
- Posture Upright posture from the mid helps maintain speed and sets up the last three steps.
The last three steps push-pull-plant
Many coaches will know this as the bump bump bump rhythm into the board.
- Push incomplete floating step with chest tall, slight extension through the hip and a sense of the centre of mass rising.
- Pull penultimate active step that lowers the centre of mass while posture stays tall. Low heel recovery and knees close together at contact are key visual checks.
- Plant takeoff active, slightly pawing contact through the board with a strong knee drive, arms separating and a feeling that the toe stays on the board for as long as possible.
Quick technical checklist
- Athlete arrives on the mid mark under control, not already saving the jump
- Posture is upright on the penultimate with chest over the foot, not diving forward
- Knees are close together at penultimate contact, not long reaching steps
- Plant is active through the board, not a passive block that kills speed
Three day rhythm centred on acceleration, speed and jump plus weights, with a simple rule hold technique quality by matching speed and jump intensity.
General preparation
- Day one acceleration focus Med ball throws and extensive tempo or sand circuits. Add low volume acceleration work followed by higher jump volume from short approaches or low intensity drills such as four step jumps and straight leg bound to jump.
- Day two strength and stadium work Stadium runs, skips and general strength in the gym. Treat this as a strength centric day rather than a jump heavy day.
- Day three jump and technique focus Technical drills such as A B C drills, continuous takeoffs and box drills, combined with a clear focus on vertical push and posture.
Special preparation
- Day one accelerations and drills Sled work or wicket runs then a targeted block of drills for push-pull-plant followed by a small number of approach jumps from six to eight steps.
- Day two jump focus Eight to twelve step jumps, box progressions and penetration drills. Main technical day for distance at controlled speed.
- Day three speed and light tech Approaches and fly runs up to 20 or 30 metres, then low impact technical drills such as three step jumps or straight leg bound to jump.
Competition preparation
- Day one accelerations plus flies Multi throws, accelerations and short fly runs. Limited total volume to keep quality and readiness high.
- Day two jumps and weights Approach rehearsal, a small number of near full approach jumps and heavier gym work focused on power movements such as cleans and step ups.
- Day three light technical tune Low volume of drills continuous takeoffs, alternate bounds, simple A or B drills followed by simple plyometrics.
Simple planning rule
When speed is high on the track for example fly runs or high volume accelerations keep jump intensity low and use shorter approaches or simple drills.
When jump intensity is high for example twelve to fourteen step jumps keep the sprint work lighter and leave room for quality takeoffs.
Use this as a quick match up guide. Pair the error you see with a change in drill or box set up before you add more volume.
Pick one technical fault you see most often in your squad and tag one drill from this page as your main intervention for the next four weeks. Track clips or simple notes to see whether the change holds when fatigue and competition arrive.
