YOU WILL JUMP FURTHER IF YOU DO THIS! Improve your take-off to get more height and distance
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- Опубліковано 4 вер 2024
- In this video I talk through a method that you can use to improve your long jump take-off. If you regularly watch my videos you’ll know that we work a great deal on improving take-off. It is fundamental to improving jump distance. We work on all the components of the movement - on the two preceding steps and on the take-off step itself in particular.
This drill which teaches a potentially new way to take-off can (with the use of mats) boost strength and also technically improve the take-off (with and without mats).
I call this method the “drive-step” one. The jumper must move very quickly from the penultimate step into the take-off one. It’s not a “dip and drive”, as you don’t want to unnecessarily lower the centre of mass too much coming into the board as that can lose speed. Rather it’s a very quick transition.n
You’ll see how the drive-step method works in the video.
I’d recommend that you try it to see if it works for you. It seems to be doing so in the case of Paul - who’s focussed on in the video. And I hope that he will be able to hit a very long jump by season’s end. The foul in the video does look like a long jump and close to his best of 7.79m.
If you have any specific questions about this method of taking off for the long jump then do let me know - or indeed if you have any others on the contents of my videos.
#longjump #longjumptakeoff #longjumptechnique
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....
Good comment about high jumpers, they often make great long jumpers. Jack Roach used to be a high jumper before switching. Years ago Ricardo Childs (Brecon AC) also moved successfully from HJ to LJ.
🔥Video again, John. I only wish we could give multiple 👍- because these videos are fantastic. John, have you ever brought out a video, article dealing with off season (non track- it’s cold here 7 months a year in Canada) training for youth(teenage) jumpers/short sprinters???
Many thanks and no I’ve not really covered that subject. Closest would be I’d suggest the lockdown/restricted access/facilities workouts.
Do you guys train indoors in gyms or sports halls as you don’t have access to indoor tracks???
Let me know and will see what I might be able to do 👍🏽
Thank you so much!
Glad that the video has been of help.
Thanks sir
Help me a lot!
Hey Coach, I have a question what do you mean by dip and drive and what is drive into the takeoff step?
Hello coach, what activities/exercises can I do to assist my long jumpers when their school doesn't have a track or pit?
Hey Coach, can you use spring boards or bigger boxes (approx: 0.3m) with this drill vs the mat, or do you find it to have more of a negative impact?
I feel like I like lose a lot of speed on take off can you suggest something related to how to improve it ?
Well, you need to obviously keep your speed going ... the drill identified in the video should help as would a mat on the third to last and the take-off step ... just keep running through.
Away from the take-off your run-up could be too long or not ideally structured so that you reach optimum speed at the board. And going further back, you may need to work more on your short distance sprint speed with fly 10's and 20m's etc, Getting speed through the board requires an optimum harnessing of all those qualities. Hope this helps.
@@Johnshepherdtrackcoach thanks sir for your reply
Where do you get the mats? Do you have a Amazon store we can purchase from?
I have a question when doing the hitch kick technique, I do only one full leg cycle then shoot the other leg for landing but I found my self landing early in the jump but I can't take another cycle in air I don't know why so what do you think why I can't.
How do i set my last step flatter, not like in the high jump?
How to more powerfull take-off??