Long Jump

Question 1

What are the 3 phases of the Long Jump?

Answer 1

– The Approach Phase
– Transition Phase
– Flight & Landing

Question 2

What is the purpose of the Approach Phase?

Answer 2

• Purpose of the approach is to set the body up in preparation for the subsequent phases.
– Optimal velocity development
– High degree of accuracy

Question 3

What are the 2 sub categories of the Approach Phase? Describe them.

Answer 3

– Drive phase - 
• 4 steps
• Head down
• Low angle of projection
– Continuation phase
• Relaxation!!!
• Heel to butt, and thigh move forward
• Then unfolding hip and knee simultaneously (passive)
• Alternate smooth arm swing

Question 4

Describe Steering.

Answer 4

• Steering is a mechanism where an athlete makes small adjustments with each step to ensure that they are in the right position to make contact with the board on the takeoff step
• SIGHTING – is an essential part of steering
• Sighting = looking at the takeoff board after drive steps

Question 5

Describe the Transition Phase.

Answer 5

• The Transition Phase has the purpose of preparing the athlete for the impending flight.
• i.e. positioning their body so they takeoff at the optimal angle.

Question 6

What are the 2 steps involved in the Transition Phase

Answer 6

• Penultimate

- Takeoff Step

Question 7

List the 4 points of the Penultimate Step

Answer 7

– 1. Contact underneath or only very slightly in front of the body.
– 2. A dorsiflexed ankle prior to contact
– 3. A heel to toe, rolling action of the foot, much like the action of a rocking chair against the floor.
– 4. Displacement of the body beyond the penultimate foot before the foot leaves the ground.

Question 8

List the 4 points of the Takeoff Step.

Answer 8

– 1. Contact only slightly in front of the body.
– 2. A dorsiflexed ankle and stiffened quadriceps prior to contact.
– 3. The initial contact is flatter than that of the penultimate step. A rolling action of the foot, much like the action of a rocking chair
against the floor follows.
– 4. Displacement of the body beyond the takeoff foot before the foot leaves the ground. The lift from the ground should not be seen until the body is over the takeoff foot.

Question 9

Describe the Flight Phase (3)

Answer 9

• The purpose of the flight phase is for the athlete to ride the already initiated flight path as efficiently as possible.
• This is done through either using the “hitch kick” or the “hang” technique
• Both techniques have the purpose of minimizing the forward rotational forces initiated at takeoff

Question 10

Describe the Landing Phase (2)

Answer 10

• Torso should stay upright in preparation for and throughout the landing
• Upon impact, the hips and knees should flex, allowing the butt to come to the heels. Finally, as the butt comes to the heels, the feet should be kicked forward, to allow the butt to land in the hole created by the feet.