Coaching the Younger Long Jumper

[Carole Taylor]

I treat younger long jumpers like sprinters. From an early age I
focus on getting them to run efficiently. They have to realise that
running on a runway is the same as competing in a sprint event. They
have to be able to place their limbs in the most mechanically
advantageous positions in order to create horizontal velocity. Simple
basic bio-mechanical principles have to be applied.
Long and triple jumping require linear velocity with no lateral
movements so the importance of runway preparation can not be under
estimated. I know that all youngsters have their own running style but
when the runway in both long and triple jump is so important then the
earlier you can introduce them to correct running technique the
better.
When I'm asked to coach or technically advise a young jumper, the
first thing I do is to see how they run. Their parents ask me why I'm
not seeing their child jump. I explain that the runway is all
important and that 70% of my training programmes are geared towards
runway preparation. Many youngsters can take-off and jump and land in
the sand. But the skill is to accelerate towards towards a 20
centimetre board, attempt to minimise any loss of speed in the last 6
strides and then effect a take-off and initiate a vertical impulse.
All this comes from having an efficient running technique on the
runway.
Young jumpers have to realise that it is VERY difficult to take-off at
maximal speed and that an optimal speed has to be found in order to
take-off efficiently.This takes time and a great deal of patience. So
that's why I spend a lot of time on its development. Once you can get
a young jumper running correctly over distances ranging from 20 metres
to 40 metres only then can you begin to prepare for the touchdown, the
take-off, flight phase and landing. The distance that a youngster
achieves is governed by how well the runway was run. Its a high level
skill and must be treated as such.
What do I look for when I see a younger jumper for the first time?
I set out a 30-40 metre zone on the track. I ask the youngsters to run
from point A to point B. I tell them that I don't want them to run at
maximal speed. I want them to feel that they have something in
reserve. They are asked to do a set of 4 repetitions with a slow walk
back recovery. They don't start from a static start but have a 10
metre walk or jog on. I don't offer any feedback until they have
completed the 4 repetitions.
During the runs I am looking for a good head position, low shoulders
to facilitate a rangy arm drive, a straight back with the backside
tucked in, a high mid-point, good extension of the support leg coupled
with a high knee lift. Also. I'm listening for the foot contact time
with the track surface. You can hear if they are 'dwelling' on the
track. I'm also looking for relaxation whilst running quickly. I don't
want to see any tension.
There are other factors to look out for but the above are a starting
point.Running drills are an important component of my training
programmes. You get them to run to the board efficiently and you'll
find that the take-off improves which will have an effect on the
flight phase and landing.After a few weeks of concentrating on how to
run more efficiently I place them on the runway. I still set markers
down at 20, 30 and 40 metres from the board. They now begin sessions
whereby they "run to the sand" and beyond. They might do 2 x 20; 2 x
30 and 2 x 40 with a slow walk back recovery.
They are implementing the basic bio-mechanical principles that they
have learned. None of these runs are maximal. Its an orientation
exercise which is all part of the skill building process. Remember:
Time and Patience