Latest / The Gill Athletics Track and Field Connections Podcast / #25: Gill1918 presents Bob Thurnhoffer "Long Jump Technique"

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#25: Gill1918 presents Bob Thurnhoffer "Long Jump Technique" · The Gill Athletics Track and Field Connections Podcast

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Now let's get into today's topic.
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Hi, this is Bob Therhoeffer and I got my 2 cats here, Ivan and
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Igor, to help me out. And today we're going to talk to
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you about long jump technique. OK, Special thanks to the man
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himself, Mike Cunningham, the mastermind behind the
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Connections podcast in the 1918 podcast here for Gil.
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So appreciate all you do, man, the really special stuff.
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And so, yeah, let's dive in. So you can't divorce anything
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that happens with a long jump take off from the Sprint
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mechanics that that preceded. So we're going to start off
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talking about Sprint mechanics in the approach run.
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And then I do want to mostly talk about the take off since
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that's kind of the that's kind of the fun, really nuanced
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thing. But but let's talk about the
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approach to begin with. So starting off, you know, I
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think vision at the start is really important.
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So I think as a jumper, before they even start their approach
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or start moving down the runway or even before they start their
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whole routine, you know, sometimes athletes kind of rock
1:36
back and forth and whatnot or whatever their routine is.
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I think it's a good to get, it's a good practice to get an eye on
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the board, you know, take a second one, 2-3 seconds or
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something to take a visual of the board, look right at it.
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No, that's the target. I think there's just something
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to be said intuitively by doing that.
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And then, you know, maybe the athlete goes into the routine
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and maybe they bend down to get into, to get a good push into
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acceleration and they no longer see the board for, you know,
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maybe 4 to 6 steps or something like that.
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But then once they get out of the drive phase and they move
2:16
into an upright position after maybe the first third of the
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approach, I do think they should eye the board once again.
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So look at the board for maybe two or three steps.
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And then in the latter stages of the run, the board kind of maybe
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goes into peripheral vision, if you will.
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But I do think that's there's something to be said about
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tracking the board that way in accuracy by getting a visual on
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it at the start and then maybe as the athlete comes out of the
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1st, third or first portion of the approach, just just to
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really get an eye on it. So, so I thought that was worth
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mentioning vision at the start. I also think a common error in
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acceleration in the long jump is to have too steep of an
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acceleration angle. I think understanding that, you
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know, an athlete only has maybe 14 or 16 or 18 to 20 steps
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total. So there's not a lot of time to
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work through a steep acceleration angle the way you
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do in a 60 or 100 meter dash or something like that.
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So you know, if we'll just say like if a sprinter is coming
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out-of-the-box that say 45°, I think a long jumper, roughly
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speaking, this is just this, no science behind this.
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This is just to get a concept across, but a long jumpers
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should be starting their approach at probably something
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like 65° or something like that, you know, or 70° because they do
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need to be pretty much fully upright by the end of the dry
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phase, which is typically about the 1st 6 total steps could be
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extended out to 8 total steps. Yeah, you might have some
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individualizations there where some athletes really like to
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feel like they're driving through half the approach and
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then get up right in the second-half.
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That's notwithstanding, you know, I think there's some merit
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to that, but I think the general idea is like you need to be
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upright rather soon. You know, you can't be going
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through acceleration through 14 steps and then coming up right
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for four steps, you know, so, so I think it's a healthy practice
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to start at a higher acceleration angle just to
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control it better and for rhythm purposes for tracking the board
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and consistency. But yeah, so in that in that
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acceleration phase or that drive phase of the long jump, you want
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to see a big thigh split in those early pushes.
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You want the shin angles to match the spine angles.
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You want to think for the jumper to push themselves into an
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upright position through momentum development.
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So you want to get those vectors right where that athlete is
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pushing the right angle, matching the spine angle upon
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toe off. And so those are good landmarks
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to look at. You want to be pushing very
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aggressive, but not maximally. The long jump approach is a very
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continuous rhythmic build up. It shouldn't be guns blazing at
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the start through the whole thing or or jogging at the start
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and then speeding up at the end. I try to tell my athletes that
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you're starting at probably 85% or 90% and, and, and getting to
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about 95% at the highest speeds on the take towards the end of
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the approach. So, so it should be very smooth,
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should be very aggressive, but maybe a little less than maximal
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just for energy distribution to make sure you're hitting the
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proper postural positions early in those in those pushes in the
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drive phase. And you want consistency too.
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So that's, that's really important in terms of a static
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or a rolling start. You know, it's a lot of jumpers
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like to do a skip in or a walk in or a jog in or things like
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that. Not opposed to it personally,
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but you know, it is important to understand that, that just as an
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added variable. So you do have to make sure that
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that rolling rhythm or routine, if you will, is something that
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they get very consistent at. Cause a lot of time I've seen it
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often where an athlete will do a skipping or something, but then
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they'll be a full foot over the start mark, you know?
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And so you do have to make sure that they have a good feel for
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getting that consistently. And so there can be as much as
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like a 30 centimeter variance in the actual start position as
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opposed to simple static start. So when I have athletes succumb
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to me with some sort of role in, I typically just stick with it
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since it's such like a comfort zone for them and and they to
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switch. That could be a little too
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radical. Maybe sometimes with freshmen
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athletes where I know I have a lot of time to work with them, I
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might switch them to a static. But like with transfers or grad
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students, I just kind of stick with what they do.
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And so but just be aware of that.
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Like, you know, you'd really have to make sure that they're
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doing the exact same routine in that role in and they actually
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are starting on the start mark. But yeah, uniformity of
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acceleration, crescendo type rhythm, a gradual build if you
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will right through the board and but you have to work up to a
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very high level of speed distribution of the run and
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energy use is is critical to success in the event and
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consistency and replication of success in the event.
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So it really should be like a sufficient patient push which
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gets the pelvis into a neutral position.
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Neutral being, you know, the the the spine is lined up on top of
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the pelvis and the foot strikes are relatively under the pelvis
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as well when the the jumper is sprinting in an upright
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position. Smoothness of transition from
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start to upright is is critical. You don't want to see radical
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shifts in speed or rhythm. It should be just a very
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gradual, methodical build of speed down the runway.
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I think it's common to see athletes kind of bound at the
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start or go really slow and then hit the turbo button midway
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through or at the end. Or sometimes athletes like crank
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away at the start and then they just can't hold on to it and
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then they slow down at the end. I've seen it where athletes
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execute a great dry phase, but then they layoff the gas and
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start floating in the middle and then speed back up at the end.
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And that'll cause a lot of those 1 centimeter falls.
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Very common. And then the other side is like,
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sometimes athletes don't push enough, then they Sprint the
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middle and then they slow off, layoff the gas at the end.
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So really you just want a clean gradual build into a Max
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controlled acceleration and then into a Max controllable
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velocity. You're not going to ever reach
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Max velocity in the long jump at takeoff.
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You wouldn't want to. There is a price you have to pay
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to execute an optimal penultimate and takeoff.
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There's certain levels of energy distribution you want to
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conserve as an athlete moves through the takeoff.
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So I do think you have to understand that an athlete isn't
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necessarily trying to run truly Max velocity at the in the long
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jump. You want to be just below it in
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a very controllable and extremely well executed Sprint
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stride. The long jump is a 2 to 1
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horizontal to vertical relationship.
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Very important to understand that especially with younger
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jumpers that want to muscle the long jump and jump as high as
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they can, that's a big no, no. The long jump is the long jump.
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And so when athletes want to load up hard and, and crush the
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board and try to make the, the board crack, I tell them, hey,
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how'd your practice is at 3:00 PM, You get, you need to go to
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that one. You're at the wrong practice.
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And so, so it's really important that athletes understand that
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horizontal momentum, Max velocity, sprinting ability and
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the ability to coordinate a great penultimate and take off
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mechanism, if you will, with very high speeds is are the key
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factors in long jump success more than crushing the board and
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jumping really, really high. And so, so the long jump is all
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about maintaining as much horizontal velocity as possible.
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Well, generating enough vertical velocity off the board to get
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the optimal takeoff angle. It's real.
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I think it's, it's always striking to me that like when I
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have a new launchover come into my program, one of the first
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things I'll ask them as we're going over these concepts is
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what do you think the angle of takeoff is for a world class
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male long jumper and then or for a female long jumper?
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And I don't think I've ever had someone get it correct.
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They always say 4550°. I'm like, well, that'd be good
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if like we're a cannon or something.
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But this is human locomotion. This is very different.
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And then it's always shocking to them when I tell them like, men
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is maybe 18 degrees, 19° and women is maybe 2122°, something
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like that. And women being higher because
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it's not as fast, right? There's a, a, a less of a, a
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speed factor there. And so, so I think it's really
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important that athletes come to understand the nature of the
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quote UN quote, long jump. It's not simply a jump, it's the
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long jump and how to optimize distance more than anything.
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Postural alignment is really key.
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You know, I talked about spine or shin angles, matching spine
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angles at toe off neutral pelvis.
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When the athlete is upright, a lot of time you'll see a sunk
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pelvis, kind of sitting back, a sitting kind of stride.
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But those hips need to be forward and the posture needs to
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be very tall. Sometimes I tell the athletes
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feel like there's a puppet master above you kind of pulling
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your shoulders up. So you're getting really,
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really, really tall. And so that's that's critical
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that the spine in the shin angles and acceleration and then
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the transition into upright and then while upright are all kind
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of matching and gradually building in a very smooth
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manner. So typically each step from the
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start of the long jump until the athlete is upright, there's
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going to be an increase in postural angle, if you will, of
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probably something like 7° or something like that.
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So you know, maybe the first step is 65 and then the second
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step is 72, third is 79, if you will, or you know, you see what
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I'm saying, Like it should be very smooth.
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And then maybe by the that 6th step, they're basically upright.
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Or, or maybe it's slightly different if if you have a, a
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longer approach and you're extending it out to 8, but just
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to kind of get the the point across.
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But yeah, so yeah, Shank the the shin or the Shank.
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The tibia should be pretty much perpendicular to the ground as
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the athlete strikes. It won't be exactly
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perpendicular, but it should be relatively close to
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perpendicular. The free legs should be going
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heel to butt, like stepping over the knee.
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You want a full range of motion in the Sprint stride.
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I'm not suggesting that you run super long and open and reach.
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That's a huge problem because then you're just going to create
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a lot of crashing and longer ground contacts.
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But what I am suggesting is to be very fast through a full
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range of motion. Then another good landmark to
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look at in video analysis is when the athlete is sprinting
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upright, look at when the knees are together at mid stance and
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that's when you can you can measure postural inclination.
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Are they forward? Are they back where the are the
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hips in a neutral position or is the pelvis in a neutral
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position? So knees together in that kind
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of mid stance range is where it should be in the posture should
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be upright. At that point you measure
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postural inclination. That's my cat starving for
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attention. Measure inclination when the
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knees are together as the athlete is sprinting.
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So that's a good way to look at it.
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But on that note of sprinting fast through a full range of
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motion, it's very, it's critical to success in the long jump that
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the amplitude of movement be preserved.
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And what I mean by that is a full range of motion Sprint puts
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the human body into an elastic environment, a condition of, for
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lack of, for lack of a scientific term, bounciness,
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springiness. You're, you're creating this
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condition in the body where it can be optimized at take off and
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bounce right off the board really naturally, if you will.
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And so when an athlete is sprinting in a with optimal
16:10
form, they're upright, they're sprinting through a full range
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of motion, they're building speed, they've they've created
16:19
momentum through acceleration. You're going to see an
16:23
undulation of the center of mass.
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We can just say for since I don't have video here, this is
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just audio. The center of mass is really
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like around the pelvis. The center of the body would be
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a good way to look at it. And undulation is almost like a
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very subtle up and down type movement.
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And that undulation creates stretch reflexes throughout the
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throughout the really the whole leg.
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But as the athlete strikes the ground and toes off, you're
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creating stretch reflexes and the hip flexors in the front,
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which creates a spring like effect at at toe off.
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And then as, as that leg recovers and is in flight and,
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and the knee gets parallel to the ground at that high knee
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block position, then you're getting stretch reflex reflexes
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in the hip extensors in the back, which creates, which
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creates a, a more forceful foot strike right after that.
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So you create this like stretch reflux in the front, in the
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back, in the front, in the back. And you're, you're building it
17:28
down the runway and you're putting the body in this in
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elastic condition of, of explosiveness, bounciness that
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is going to lead to a really effective launch of take off.
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And so so you want to think full range of motion sprinting, but
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definitely fast, not slow and open, not reachy and floaty,
17:53
which you will see athletes make the mistake of from time to
17:57
time, kind of bouncing and floating in the middle.
18:00
You know, it needs to be a gradual build of speed every
18:03
single step through the run up. And so, yeah, so when athletes
18:09
upright, you want to strike firm and vertical toe off in line
18:14
with the spine and pushing up. You don't want to be pushing too
18:18
far horizontally when the spine is upright because that would be
18:22
almost like applying acceleration mechanics while
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being upright. But there definitely is some of
18:27
that because you do want to create a stretch reflex in the
18:30
hip flexors. Sometimes I think it in today's
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day and age, we are we're almost too far on being hyper front
18:38
side dominant as I feel like that's become a common theme in
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contemporary circles. When you do want, you want the
18:45
thigh to toe off a bit behind the spine because you want that
18:51
stretch reflex effect at toe off.
18:53
So something to keep in mind there.
18:55
But yeah, the femur kind of works as a giant pendulum
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working through a large arc now definitely moving very fast, but
19:04
through once again, through a full range of motion.
19:08
It's important to Sprint, Sprint up right through into a let me
19:15
say again, it's important to sprints to the penultimate.
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Like you don't want to see a lot of preparation going into the
19:24
board are going into the takeoff.
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A lot of time long jumpers will like, they'll be thinking so
19:30
much about the jump that they'll that they'll they'll kind of
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layoff the gas or throw off the rhythm of the run.
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It should just be bulldozing down the runway right up to the
19:45
penultimate because you want to ground the penultimate step flat
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footed but in a tall position. You don't want to create
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artificial lowering prior to the penultimate foot grounding.
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Very critical point there, and it'll create more horizontal
20:04
velocity going into the board if an athlete does it correctly.
20:07
So it's it's important to, excuse me, to build through the
20:13
middle of the approach with a full optimal stride length, a
20:17
crescendo right into the penultimate.
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Don't prepare for the penultimate before the
20:22
penultimate. Just keep building speed right
20:28
into the penultimate, maintain posture, maintain that amplitude
20:32
of movement and build speed through the penultimate and
20:37
right up until the front side of that penultimate stride.
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It's a really look no different than a normal Sprint stride.
20:44
And then you just kind of put that penultimate foot flat in a
20:48
very subtle manner, and then you lower in front of the
20:53
penultimate. OK, But yeah, you want relaxed
20:57
aggression and sprinting. Relaxed reflexive sprinting
21:01
creates that elastic environment, freedom of movement
21:04
in the pelvis, pattern of movement that optimizes bounce
21:08
off the board. All those undulations of small
21:13
bounces naturally naturally lead to the big bounce off the board
21:18
without the athlete having to force it or even be all that.
21:22
It's almost like it's almost like a non volitional thing with
21:28
a long jump take off where the athlete, if they execute a great
21:31
run, all that elasticity that is you hopefully you've trained
21:36
through the season for one, but that has been developed down the
21:41
runway. It will sort of do the jump for
21:43
them in many ways that you want to create or carry that relaxed
21:47
Sprint posture right through the approach, penultimate take off
21:51
and even in the landing. So I do think it's really
21:54
important that the long jumpers think more about the run than
21:57
the jump. I think it's, it's a common,
22:02
common like fallacy, if you will, to for a long chopper to
22:05
be thinking so much about the jump that they've completely
22:09
neglected the run. And then they have a really
22:12
broken sprinting pattern where they're reaching, they're
22:15
chopping, they're speeding up, they're slowing down.
22:17
It's very disjointed, if you will, when they need to be just
22:20
thinking about the run and posture and just carrying it
22:23
right through the board. You, the athlete really needs to
22:27
be pushing vertical in the final four steps to preserve that
22:30
bounce. So that's when it becomes very
22:33
critical. Sometimes you'll see like
22:35
softened steps, 4 to 6 strides from the board, and that's going
22:39
to suck all the momentum out of the jump and probably create
22:42
fouling as well. And so you want to preserve that
22:45
intensity, especially as the athlete gets closer to the
22:50
board. And so, yeah, vertical
22:52
environment, the latter stage of the latter stages of the run,
22:56
strike firm right up to the penultimate.
23:03
Yeah, let's go to, yeah, let's go to the take off and then I'll
23:07
be about done here. So yeah, that penultimate take
23:11
off mechanism, postural integrity, absolutely critical.
23:15
Once again, that's always your foundation in track and field
23:18
and neutral spine, pelvis, head, all the above striking in line
23:23
with it. So you want to preserve that
23:25
Sprint posture right through the take off, but I would argue even
23:29
into the flight, including your head, sometimes you'll see an
23:34
athlete like throw their head back at takeoff because it'll
23:37
make them quote UN quote feel like they're going up, but it's
23:40
not doing anything other than throwing off the the takeoff
23:44
mechanics. So, so preserve that neutral
23:47
pelvis spine head right through the takeoff and even into
23:51
flight, I would say, and even into landing I would say as
23:54
well. And so that neutral pelvis is is
23:57
really a foundational element along with the posture.
24:00
And so it really should be a quiet landing on the
24:03
penultimate. It should be flat, very subtle,
24:07
almost not noticeable. And I would I would say the take
24:11
off is even rather quiet. I know sometimes athletes, they
24:15
feel good when when they create a loud stomp on the board, but I
24:19
would say that's just creating the slowing down.
24:23
You know, I would say that's deceleration at the take off.
24:27
It's blocking. You don't want that.
24:29
You want to preserve speed through the take off.
24:32
And even like with that quiet landing on take off, that
24:37
creates immortization, a little bit of yielding, which is
24:41
creating a big stretch reflex effect off the board.
24:45
That elasticity is what springs you up off the board as you pass
24:50
it, which is sort of like a non volitional thing.
24:55
A good long jump take off is graceful, it's gentle, it's
24:59
smooth, it's not a forceful earthquake.
25:02
It's continuation of movement through the board.
25:06
And so, so it's really, it's really critical that with that
25:12
penultimate, the athlete sprints right on up to it, subtly hits
25:17
it flat and then lowers in front of the penultimate and on to the
25:22
board to create that that bit of yielding, that immortization
25:27
that give that compression, I think is a really good way to
25:30
put it, not very low, a very subtle compression on the board.
25:35
And then as the hips go past the board, that's when that
25:39
compression springs back up and lifts the athlete into take off.
25:44
And so the long jump take off is very much just about lining
25:49
things up and letting the speed and momentum and the natural
25:53
elasticity of the body or the elasticity that you've trained
25:58
your athlete to do, do the jump for them.
26:02
So I do like the idea of telling an athlete to be a passenger in
26:06
the long jump take off and just focus on running through the
26:10
board and let the take off sort of happen.
26:13
In a way. I think that's a really accurate
26:15
way to describe it, how it's supposed to feel.
26:18
But you want a very tight take off in the long jump.
26:23
I think a good way to think of it is the percent of take off
26:27
time that you have with the hips past the board.
26:31
So let's just say the the take off, we'll say the take off is
26:37
.16 seconds for example. I think a very poor take off
26:43
that is very blocky if you will, would have .1 O of that .16
26:49
seconds with the hips behind the board, right?
26:55
And then point O 6 seconds with the hips past the board closer
27:00
to the sand pit. Whereas a very good take off
27:04
with this very tight length, very short length in the take
27:09
off step, that last step would be maybe point O 6 seconds with
27:14
the hips behind the board and .1 O seconds with the hips past the
27:19
board. So spending more of your take
27:22
off time with the hips past the board.
27:27
You don't jump up until the hips are past the board.
27:32
It's one of the most common mistakes in long jumping to jump
27:35
early, to want to jump with the hips behind the board because
27:39
that creates a block, creates a ton of height, but does not
27:43
carry very much momentum. You're just sucking all the
27:46
momentum and speed and elasticity, the elastic
27:49
environment out of the jump. And so I think a great cue is to
27:53
jump late, jump past the board, leave the foot behind as your
27:58
hips move past the board, jump up as late as possible, create a
28:04
huge split off the board, Keep those hips moving forward the
28:08
whole time. When the foot's on the board for
28:11
that, say .16 seconds, don't want to be behind the board, I
28:15
take off, but in front of the board.
28:17
It's the bio mechanics, it's the lining things up, it's the
28:22
momentum, the elastic environment that the athlete has
28:25
created that gives you the height, not the athlete
28:28
volitionally crushing the board. Just got to get them to trust
28:32
it. It feels easy, it feels smooth,
28:34
feels almost like they're not trying it, which is hard because
28:38
we're in a very try hard kind of culture where if I use my neck
28:42
muscles to try to jump far, I think I'm going to jump farther.
28:45
But it's the exact opposite of that.
28:47
It's all about smoothness, lining things up, keeping
28:51
everything continuing forward and not getting any kind of
28:55
blocking mechanism. Sprinting through a running
28:58
through a jumping late, put the foot down and go to the other
29:01
side of the board. The body knows that it needs to
29:05
go up, just have to go later. It can be scary and
29:08
counterintuitive. Nothing, nothing wrong with
29:10
that. So yeah, just good queuing.
29:14
Run past the board, run through the board, run to the other side
29:19
of the board. Run up and away from the board,
29:22
Jump on the other side of the board.
29:25
It's that displacement, that movement of the center of mass
29:29
forward through the whole approach, through the board
29:33
that's key. Moving forward.
29:35
Keep it. Leave that penultimate leg back
29:38
to create a stretch reflex as as the long tripper moves through
29:45
through the board and and that extension off it as the hip hips
29:50
move forward off the board is really like free distance.
29:53
You know, you can get it free couple feet like get 3 feet for
29:57
free before the foot even leaves the board, you know, and so hold
30:01
on to the board, swing that free leg through a huge arc with the
30:06
hips moving forward. And I, I know a lot of jumps
30:11
coaches, they try to coach like a big knee punch on the free leg
30:15
at takeoff, which I don't know if that's necessarily a bad
30:18
thing, but I try to focus much more on the hips moving forward
30:23
more than the knee going up. And I think naturally that free
30:27
Lego swing through a very large arc and allow for the hips to
30:31
continue moving forward on it. So it's a real paradox to let
30:36
the Sprint do the jumping for you.
30:38
And often I've I've coached long jumpers in practice to purposely
30:42
jump flat just to really get this effect on him.
30:46
Or I've even like wave loaded take offs or all right, this
30:49
first one, I want your take off angle to feel like it's 10°.
30:53
And then the next one will think of it like 12° and then the next
30:57
one think of it like 15° or, you know, however you're going to
31:00
say it, but just the really ingrain or download this concept
31:05
into their into their technical idea of the of the event.
31:09
So but yeah, you just want to set that foot on the board and
31:13
move on to the other side. And that creates the proper
31:17
muscle firing order. You want it to be glute first
31:21
hand, second quad, third, in that order because like I said,
31:26
you want to jump late and that jumping up is is a very quad
31:32
dominant thing, is very concentric if you will.
31:36
But a great Sprint and jump is very eccentric and dominated by
31:41
the each eccentric forces created in the legs.
31:45
And so that's where the gluten ham comes into play is you're
31:48
hitting eccentrically glute ham and then late, late, late, late,
31:53
late, just getting a, a bit of a vertical push right off the
31:56
board as late as possible. And that's where just that bit
32:00
of concentric comes in. And that'll allow for a very
32:03
quick contact time that'll allow for hips continuing to move
32:07
forward, preservation of momentum and horizontal velocity
32:11
through the take off. And you're, you know, you're
32:14
getting close to optimizing performance that way.
32:17
You know, think of the take off as an elastic response utilizing
32:21
non volitional stretch reflex properties that will spring you
32:25
off the board. That immortization, that
32:29
compression will spring you up with the hips passing the take
32:34
off foot. Place that foot down on the
32:37
board, yield and the posterior chain.
32:39
Then the quad pushes off the board late, so I think I'll stop
32:44
there. I've done my 30th thing.
32:46
I'm slightly over, but yeah, I appreciate you guys listening
32:51
Very easy to find on social media.
32:53
I'm active on X or Twitter Instagram, the YouTube page.
32:59
I put videos up there pretty much every week or you can find
33:02
me on the old fashioned Facebook as well.
33:04
And so just type my name in there.
33:07
Bob Thurn offer and easy to find If you're looking for any
33:10
courses. I, I do have like, I think four
33:14
or five courses on coachtube.com to search my name.
33:18
And there's a really in depth 400 meter course on there that
33:23
spent a lot of time doing when I was at New Mexico.
33:26
And then there's also a long jump course on there as well
33:30
that did maybe two years ago that goes over a lot of what I
33:33
just talked about. But any other stuff like
33:37
podcasts and what now you can find me on there as well.
33:40
But I have a link tree link tree link in all my social media
33:45
profiles that has links to various podcasts and and
33:50
articles I've written and whatnot.
33:52
So please check it out and appreciate you taking the time
33:56
listening and best of luck with the rest of your season.
34:01
Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
34:04
episode of the Guild 1918 Project series.
34:07
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