Long Jump

The objective of the approach is to gradually accelerate to a maximum controlled speed at takeoff. Observing the laws of physics, the most important factor for the distance traveled by an object is its velocity at takeoff - both the speed and angle. Elite jumpers usually leave the ground at an angle of twenty degrees or less; therefore, it is more beneficial for a jumper to focus on the speed component of the jump. The greater the speed at takeoff, the higher and longer the trajectory of the center of mass will be. The importance of a greater speed at takeoff is a major factor in the success rate for many sprinters in this event.

The length of the approach is generally a precise distance for each athlete. Approaches can vary between 12 and 19 strides on the novice and intermediate levels, while at the elite level they are closer to between 20 and 22 strides. The exact distance and number of strides in an approach will depend on the individual jumper’s experience, sprinting technique, and conditioning level. Consistency in the approach is important as it is the competitor’s objective to get as close to the front of the takeoff board as possible without crossing the line with any part of the foot.

Inconsistent approaches are a common problem in the event. As a result they are generally practiced often by athletes, approximately 6-8 times per jumping session (see Training below).

The objective of the last two strides is to effectively prepare the body for takeoff while conserving as much speed as possible.

In this phase, the next to last stride from takeoff is known as the penultimate stride. This is the longer of the last two strides, where the competitor begins to lower his or her center of gravity to prepare the body for the vertical impulse. Directly following the penultimate stride is the final stride, which is markedly shorter because the body is beginning to raise the center of gravity in preparation for takeoff.

The last two strides are an extremely important phase of the jump, as they ultimately determine the velocity with which the competitor will be entering into the jump. But, it is said that taking strides can lower the distance you jump, and it is better to sprint into the jump rather than take 'strides'

The objective of the takeoff is to create a vertical impulse through the athlete’s center of gravity while maintaining balance and control.

This phase is one of the most technical parts of the long jump. Jumpers must be conscious to place the foot flat on the ground, because jumping off either the heels or the toes will have negative effects on the jump. Taking off from the board heel-first will cause a breaking effect, which will decrease velocity and put strain on the joints. Jumping off the toes will decrease stabilization, putting the leg at risk of buckling or collapsing from underneath the jumper. While concentrating on foot placement, the athlete must also work to maintain proper body position, keeping the torso upright and moving the hips forward and up to achieve the maximum distance from board contact to foot release.

The objective of this phase is to counteract the natural forward rotation of the body from takeoff while maintaining an effective landing position.

Once a competitor leaves contact with the ground there is nothing that can be done to alter the flight path of his or her center of gravity. What will affect the distance of the jump is the body position at landing. If a competitor was to leave the ground without taking any action to prevent forward rotation in the air, the body would naturally move into a facedown position as the velocity of the lower half of the body at takeoff is greater than the upper half of the body due to the contact with the ground. The three predominant in-the-air techniques used in the long jump in order of increasing difficulty of execution are the sail, hang, and hitch-kick.

The hang technique

The hang technique works by lengthening the body to make it as efficiently long as possible. Here both the arms and legs are extended to reach a maximum distance from the hips to increase distance. This position is held until after the jumper reaches the apex of the jump, at which point the athlete will snap the legs forward into a landing position. This technique helps to diminish the tendency to tumble forward or lose the extension of the body. Generally the competitor is encouraged to flex the knees at a 90 degree angle, which enables the feet to swing with the fastest possible angular momentum when snapping into the landing position.