IN THIS VIDEO we take a look at how to optimally take-off.
I was lucky enough to attend the World Indoor Tour finals in Birmingham and watch some of the long jump. I saw Tajay Gayle and Marquis Dendy in action, both went over 8m with Dendy equalling the second longest jump in the year with 8.28m.
Each jumper sets the take-off - although there are commonalities there are variations between each does this. Dendy and Gayle as you will see from the video utilise a very similar technique and their lowering of their body on the penultimate is very similar.
The French jumper Irwin Konate utilises a shallower knee bend whilst the America William Williams favours a much deeper set.
I think it is all too easy to get caught up in the idea that lowering is bad at take-off - indeed I have said this myself. What I think is actually creating the lower - and I have had many of my squad’s jumpers do this for years - is that the transition from the penultimate to the take-off step should be active.
In fact the jumper needs to move very quickly through the last 3 steps. This results in a “push-pull” (or “dip and drive”) into the take-off. This produces a very active and fast take-off and invariably allows the free leg’s thigh to swing powerfully and very fast into the jump. This position is also held, which results in a take-off drive.
This extension will push the landing back further into the pit irrespective of the technique used.
In the video I also talk about Mike Powell - the current world record holder - and his comments many years back on “push-pull” … in the making of this video and through study of the jumpers, I think I now understand what he and others were referencing.
Although there is an emphasis on elite performers in the video you will also see some of my group’s jumpers in action and drills and practices we use to improve the take-off.
You’ll see Leigh who improved from 6.04m to 6.24m in a week through implementation of the take-off mechanics seen in this video (and some other factors),
If you work on your take-off constantly and optimally condition it then you will jump further.
Any questions leave them in the section below.
#longjump #longjumptake-off #longjumptechnique
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