Long Jump Technique | The Penultimate Step
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- Опубліковано 23 сер 2024
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One of the most important elements when it comes to long jump technique is the penultimate step. It’s also one of the most misunderstood and over-coached phases of the jump. This video simplifies the penultimate step and provides actionable tips to perform it correctly.
Overloading the penultimate step is the single biggest mistake that athletes and coaches make in the long jump. In this video coach Ryan Baily describes what the penultimate step is in simple terms and why it causes so many issues that lead to shorter jumps. The main issues addressed are:
1. Speed reduction at takeoff
2. Incorrect takeoff angle
3. Reaching at the board
If an athlete uses the penultimate step to drop the hips it will almost always result in decreased distance. The reason is because the center of mass drops too much. This causes a sudden decrease in speed and a takeoff angle that is too vertical.
In the second half of the video Olympian Janay DeLoach Soukup shares her experience with the penultimate step and demonstrates proper foot contact during the last 2 steps of the jump.
Check out this article we posted to learn more about the penultimate step
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so should we stay running as fast as we can?
You always want to carry as much speed as possible. The main idea of this video is to have the softer step that slightly drops the hips be the 3rd to last instead of the penultimate (2nd to last). This will help you maintain more speed vs dropping the hips on the 2nd to last step. We actually just posted an article that covers the penultimate step in depth. The last video does a good job of explaining the last 3 steps xpollinationproductions.com/long-jump-penultimate-step/
X Pollination Productions does the penultimate step just happen or is it something you need to master?
@@johnyishac8255 yes, that it just happens is actually a good way to think about it. The problem happens when jumpers try to load up on it and drop their hips. It should be a quick step that is developed through various drills. As Janay says, if you even think about it it will change the way you jump.
X Pollination Productions so the real trick is to just forget about it?
Johny Ishac no is to instead drop or hips at 3rd to last step instead of 2nd to last step
Best video I've seen on the penultimate. Too many athletes and coaches don't understand that it's actually meant to be a very quick step that doesn't interrupt your forward progress or speed at all. Excellent 🙌🏾
I appreciate that!
As a black teen girl, It feels good to see another black woman doing the same thing I'm trying/attempting to do. Great role model for me!
Great to hear, Janay is amazing, probably the most graceful and athletic person I have ever seen. Keep at it!
I don't even do athletics, but watching these for reference instead - amazing what the body can do!
As a high level basketball player doing track as an alternative to boost my level of fitness I wanted to also become one of the best in my area with this sport as well. And these videos are giving me a perfect base to build upon!
Great to hear, basketball and track is an outstanding combo!
This very helpful. Thanks cause I've recently started self-training for long-jump 🔥
Thanks, that's great to hear! Best of luck on your long jumping journey!
Would love to see your self training journey and if it’s possible without joining a club etc. Can’t find one near me and I’m even struggling to locate sand pit to train at
@@LofiWurld q ase a
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You are giving us a very useful information and technics thank you so much sir. I'm a fan of you from India 🇮🇳
Heck yeah! That is great to hear.
Thank you so much for the info. I am having track and field in less than a month and as a 6th grader I don't want to injure myself while doing the running long jump.
WOW just watching this video is gonna Make me jump 3 feet farther 😂
Heck yeah!
@Adam Czerniewski dam
Can you make a video about long jump flight techniques especially the sail/stride technique please
Thanks for the suggestion Ruel, we'll keep it in mind if we film future long jump videos.
Can I ask what is the distance between the boxes in the exercise "box ground box"?
SOOOOO helpful omg thanks 👍🏼
When u drop ur hips at third to last step do u land flat footed as well on that third to last step?
Short answer is yes, you should continue with proper sprinting technique all the way to the board.
Man this videos help a lot
Very helpful
Glad to hear that
Thank you
Its very useful tq
Im trying to do the sail technique but I'm extending too early and I need help with that and I can't hang nor hitch kick
Can u upload a video on long jump workouts ?
As soon as facilities start opening up and we can get back to filming :)
Super sir
This is great
How come Ruel Martin commented 8 times on this video
Which leg used long jump for more distance . I am righty
Experiment with both and go with the leg that you are most comfortable with and delivers the best result.
The box drill shown still focuses on lowering of the 2nd to last step, not the 3rd. So how do you lower on fhe 3rd? Is it a flat step then two quick steps?
Lowering of the hips is achieved by a softer step. The softer step causes the next step to be longer. Which results in the step after that to be shorter. 3rd to last step hips drop - next stride to 2nd to last step is longer - last stride to the board is shorter.
So do we literally soften the 3rd step ?
Yes, in a way. That 3rd to last step is slightly different from a technical standpoint in that your hips are dropping and ground contact is somewhat altered. However you don't want it to be a major change and like the penultimate step, you don't want to overemphasize it if that makes sense.
How far away are box boxes in that last drill the video had?
The spacing will depend on the athlete and their stride length. In this example they were ~2.75 meters or 9 feet.
Please tell me 🙏🙏 should I run on toes or heels?
Neither, check out this video for a good explanation of ground contact. Applies to long jump as well ua-cam.com/video/NzAMb33EYlQ/v-deo.html
I cannot NOT do the penultimate step it would be uncomfortable and I wouldnt jump far I think
Correct, unless its a standing long jump you have to have a penultimate because its the second to last step. The idea is to not overemphasize it and use the 3rd to last step to slightly lower the hips.
First and thanks for the video
I depend on the penultimate step to get height
Move the softer step back to the 3rd to last step and focus on being quick with the penultimate instead of dropping the hips. Check out this article we just posted for more detail xpollinationproductions.com/long-jump-penultimate-step/
I'm really confused, is the penultimate step the one where u STEP and then jump after that? Or is it STEP/PENULTIMATE STEP/STEP/JUMP?
Penultimate step is the second to last step.. So penultimate/step/ jump. Ideally the hips should be lowered on the 3rd to last step. This negates the need for any change in mass on the 2nd to last step.There is a great article on our site if you want an in-depth explanation with step by step details
xpollinationproductions.com/long-jump-penultimate-step/
@@OutperformOfficial Thank you
When landing in long jump, do they mark it from your butt or feet?
The jump will be marked from the closest spot you touched to the board. So if you land correctly and don't drag your hand it should be your butt.
X Pollination Productions so is it better to land on your feet or butt?
@@purexylo9745 You should land on the feet and then collapse down, check out this video we posted, it should help answer your question ua-cam.com/video/r55-fvNIKJU/v-deo.html
How and where do we get these boxes?
check out epic sports, lots of options
Hello ! My Take Off Does Not Come Under Hip What Can i Do Coach (I Feel That I Take Off From Knee 65%) !
We'll be posting a video with Coach Baily and Janay that covers the plant foot in a few weeks.
@@OutperformOfficial thanks
@@OutperformOfficial would still like to see that , what's to do on the take off how to drive your knees , arm swings and all that. Thanks
How tall are the boxes?
3-6 inches
Remember sail technique please
And how can I improve my long jump approach, take off, flight and landing
That's a lot. Find a good coach, get the jumping smarter master class, keep working at it!
Hindi m batao koi dear
First
Thank you
You're welcome Didi!