Long Jump Technique: The Hang 2.0 - How to do, variations, technique tips and how to progress

In this video coach John Shepherd (www.johnshepherdfitness.com/blog) re-visits the hang technique adding further thought and technical consideration to one of the most popular of long jump mid-air actions.
This video follows on from the one he produced on the hang previously and updates on knowledge and thinking. Different styles of the hang are considered such as the hang and the hitch-hang and drills and practises are identified that will help in performing whatever version of the hang selected optimally,
Speaking of which some common faults are also identified and solutions provided.
The video concludes with a bit of a case study of one's one John's squad of Jumpers Paul Ogun and his transition from a hitch-hang to a hitch-kick.
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[@yinexcess]

Thanks for all your videos. This particular one is very useful as it helps to understand the technical aspects straight to the point. I shall be using this for practice and coaching. Many thanks.

[@Johnshepherdtrackcoach]

Many thanks 👍🏽🙏🏽

[@vijaysiwach7987]

VijAycoch

[@parvin_sehrawat]

A lot of Thanks Coach! Very Informative Video

[@pieb0y1]

Thanks for all the videos coach! Just jumped a PR of 6.76m today!

[@Johnshepherdtrackcoach]

Congratulations and thanks for the support... 👍🏽

[@andrewwalker310]

But how? What exercises did you do, what program. I’m trying to win state

[@jumper9377]

Thanks my lovely coach

[@ktjm77]

Hey coach, i started using or trying to do the hang technique and i was able to improve my overall technique, before my knee wouldn't come up from the board but know my knee freely drives up and gives me more vertical distance, thanks for all the videos!!!

[@Johnshepherdtrackcoach]

That's great! Setting up the take-off and the last three steps is the key to a great jump whatever the mid-air action you use. Good luck

[@shreyashdhumal2004]

Your video is awesome

[@Johnshepherdtrackcoach]

Thank-you!

[@waynefisher2320]

Thanks! Very helpful! Wayne M64 jumper 5.0+

[@nattyswede]

Respect Wayne M64 5+.

[@ssb2059]

Thk u sir

[@tripledouggie974]

Hey coach thanks for the new video! I am a triple jumper currently in season and have a left heel bruise and have to take a few weeks off from jumping to let it heal I can still do weight training and sprints as that doesn’t bother it at all but no jumps on it because of the pain and i want it to completely go away. My next meet is June 20th do you think 4 weeks off from jumping will affect my performance or what can I do to keep my jumping form while taking this break.

[@Johnshepherdtrackcoach]

Hi there! Heel bruises can be difficult - it takes time for the bruise to come out... I had one when jumping... took 6 weeks, if I recall, like you I was able to sprint and hop on the other leg and do some other plyos on it too... when I came back I jumped really well - 7.50 plus every Comp... so I think with sprints, plyos on the good side and weights (single leg press and squats on the injured leg should be possible), hopefully you’ll not lose too much and you may well be able to gain in speed through focussing more on sprints... I ran a lot of 100ms and 200ms and think this helped. Oh you may benefit from heel cups - they sit inside the spikes and can take stress off the heels - search the web. You should be fine - but don’t push it!

[@tripledouggie974]

Ok sounds good 4-6 weeks is around what the doctor said and my next meet is 6 weeks exactly so hopefully I’m good by then because it’s going to be a really big meet for me.

[@maxga1002]

I use michales 1.5 hitch technique buti am always finding myself rotating backwards. any tips?

[@santhoshjampayoutubechanel5409]

How to set tack off board

[@pushkarkaka360]

I want to jump 6.00 mts how can I get trained

[@hoystyler]

PB When I was 15, I could jump 6.17m. Was that any good?

[@Johnshepherdtrackcoach]

Yes, this would be a good starting point ... good 15 year olds would jump 6.50m plus and very good ones close to 7m ... some exceptional jumpers at 15 can jump 7m plus... so, 6.15m would have put you in a good start place.

[@giwrgosv.a.l.4557]

How i can overcome the fear of not landing with my feet ?

[@Johnshepherdtrackcoach]

What do you mean by fear? Are you worried that you will hurt yourself or lose distance on the jump?
You could just do two footed standing long jumps gaining more confidence in terms of extending your legs in front. Then progress to very short approach jumps again working on the extension into landing. Make sure also the pit is dug well and soft. Hope this helps. Oh throughout my coaching I’ve never had anyone hurt themselves on landing as long as they have a good technique and the pit is soft.

[@giwrgosv.a.l.4557]

@@Johnshepherdtrackcoach Thanks a lot for the tips I will try them in my workouts

[@jumper9377]

Thanks my lovely coach

[@jumper9377]

Thanks my lovely coach