Play long jump games

The approach
1. The objective of the approach is to gradually accelerate to a maximum controlled speed at takeoff. 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 longer the trajectory of the center of mass will be. The importance of a takeoff speed is a factor in the success of sprinters in this event.

The length of the approach is usually consistent distance for an 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 depends on the jumpers experience, sprinting technique, and conditioning level. Consistency in the approach is important as it is the competitors 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 the approach is usually practiced by athletes about 68 times per jumping session. .....

The last two strides
2. The objective of the last two strides is to prepare the body for takeoff while conserving as much speed as possible.The penultimate stride is longer than the last stride. The competitor begins to lower his or her center of gravity to prepare the body for the vertical impulse. The final stride is shorter because the body is beginning to raise the center of gravity in preparation for takeoff.The last two strides are extremely important because they determine the velocity with which the competitor will enter the jump; the greater the velocity, the better the jump. .....
Takeoff
3. The objective of the takeoff is to create a vertical impulse through the athletes 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 negatively affects the jump. Taking off from the board heelfirst has a braking effect, which decreases velocity and strains the joints. Jumping off the toes decreases stability, 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.There are four main styles of takeoff the kick style, doublearm style, sprint takeoff, and the power sprint or bounding takeoff. .....
Kick
4. The kick style takeoff is where the athlete actively cycles the leg before a full impulse has been directed into the board then landing into the pit. This requires great strength in the hamstrings. This causes the jumper to jump to large distances. .....
Doublearm
5. The doublearm style of takeoff works by moving both arms in a vertical direction as the competitor takes off. This produces a high hip height and a large vertical impulse. .....
Sprint
6. The sprint takeoff is the style most widely instructed by coaching staff. This is a classic singlearm action that resembles a jumper in full stride. It is an efficient takeoff style for maintaining velocity through takeoff. .....
Power sprint or bounding
7. The power sprint takeoff, or bounding takeoff, is one of the more common elite styles. Very similar to the sprint style, the body resembles a sprinter in full stride. However, there is one major difference. The arm that pushes back on takeoff (the arm on the side of the takeoff leg) fully extends backward, rather than remaining at a bent position. This additional extension increases the impulse at takeoff.The correct style of takeoff will vary from athlete to athlete. .....
Action in the air and landing
8. There are three major flight techniques for the long jump the hang, the sail, and the hitchkick. Each technique is to combat the forward rotation experienced from takeoff but is basically down to preference from the athlete. It is important to note that once the body is airborne, there is nothing that the athlete can do to change the direction they are traveling and consequently where they are going to land in the pit. However, it can be argued that certain techniques influence an athletes landing, which can have an impact on distance measured. For example, if an athlete lands feet first but falls back because they are not correctly balanced, a lower distance will be measured. In the 1970s some jumpers did a forward somersault, that was subsequently made illegal. .....
Training
9. The long jump generally requires training in a variety of areas. These areas include speed work, jumping, over distance running, weight training, plyometric training, bounding and flexibility. .....
Speed work
10. Speed work is essentially short distance speed training where the athlete would be running at top or near top speeds. The distances for this type of work would vary between indoor and outdoor season but are usually around 3060m for indoors and up to 100m for outdoors. .....
Jumping
11. Long Jumpers tend to practice jumping 12 times a week. Approaches, or runthroughs, are repeated sometimes up to 68 times per session. Short approach jumps are common for jumpers to do, as it allows for them to work on specific technical aspects of their jumps in a controlled environment. Using equipment such as low hurdles and other obstacles are common in long jump training, as it helps the jumper maintain and hold phases of their jump. As a common rule, it is important for the jumper to engage in full approach jumps at least once a week, as it will prepare the jumper for competition. .....
Overdistance running
12. Overdistance running workouts helps the athlete jump a further distance than their set goal. For example, having a 100m runner practice by running 200m repeats on a track. This is specifically concentrated in the season when athletes are working on building endurance. Specific overdistance running workouts are performed 12 times a week. This is great for building sprint endurance, which is required in competitions where the athlete is sprinting down the runway 36 times. Typical workouts would include 5x150m. Preseason workouts may be longer, including workouts like 6x300m. .....
Weight training
13. During preseason training and early in the competition season weight training tends to play a major role in the sport. It is customary for a long jumper to weight train up to 4 times a week, focusing mainly on quick movements involving the legs and trunk. Some athletes perform Olympic lifts in training. Athletes use low repetition and emphasize speed to maximize the strength increase while minimizing adding additional weight to their frame. Important lifts for a long jumper include the back squat, front squat, power cleans and hang cleans. The emphasis on these lifts should be on speed and explosive as those are crucial in the long jump take off phase. .....
Plyometrics
14. Plyometrics, including running up and down stairs and hurdle bounding, can be incorporated into workouts, generally twice a week. This allows an athlete to work on agility and explosiveness. Other plyometric workouts that are common for long jumpers are box jumps. Boxes of various heights are set up spaced evenly apart and jumpers can proceed jumping onto them and off moving in a forward direction. They can vary the jumps from both legs to single jumps. Alternatively, they can set up the boxes in front of a high jump mat if allowed, and jump over a high jump bar onto the mat mimicking a landing phase of the jump. These plyometric workouts are typically performed at the end of a workout. .....
Bounding
15. Bounding is any sort of continuous jumping or leaping. Bounding drills usually require single leg bounding, doubleleg bounding, or some variation of the two. The focus of bounding drills is usually to spend as little time on the ground as possible and working on technical accuracy, fluidity, and jumping endurance and strength. Technically, bounding is part of plyometrics, as a form of a running exercise such as high knees and butt kicks. .....
Flexibility
16. Flexibility is an often forgotten tool for long jumpers. Effective flexibility prevents injury, which can be important for high impact events such as the long jump. It also helps the athlete sprint down the runway. Hip and groin injuries are common for long jumpers who may neglect proper warm up and stretching. Hurdle mobility drills are a common way that jumpers use to improve flexibility. Common hurdle drills include setting up about 57 hurdles are appropriate heights and having athletes walk over them in a continuous fashion. Other variations of hurdle mobility drills are used as well including hurdle skips. This is a crucial part of a jumpers training since they perform most exercises for a very short period of time and often arent aware of their form and technique. A common tool in many long jump workouts is the use of video taping. This enables the athlete to go back and watch their own progress as well as letting the athlete compare their own footage to that of some of the world class jumpers.Training styles, duration, and intensity varies immensely from athlete to athlete and is based on the experience and strength of the athlete as well as on their coaching style. .....
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17. Track and field events have been selected as a main motif in numerous collectors coins. One of the recent samples is the .....
Inspect the long jump area
18. Note all the aspects that will affect your jumping, likeThe position of the jumping board. Ensure that you are able to cover the distance between the board and pit prior to your initial jump.

The width of the track, you will want to center yourself so that you wont worry about stepping off.The material composition of the track. If the track is rubberized, you can use spikes. .....

Find your dominant foot
19. Ask a friend to gently push you forward from behind. The foot that you step forward with is your dominant foot. .....
Count your steps
20. Start with your dominant foot placed on top of the center of the jumping board, since that is where you will want to jump from. Then run at the pace that you are expecting to run towards the jump. Measure off at 5, 6 or 7 steps, counting one step as every time your dominant foot hits the ground. .....
Mark the place where you land
21. Do this with a rock or piece of tape to the side of the track. Make sure that the mark you make will be easy to see, even when other people are using similar materials.Check your mark. Do this by performing a run through (i.e. run as if you are going to jump but run through the pit instead.) .....
Get in position
22. Place your foot on the center of the track in line with your mark. You may have to ask people to move out of the way. Make sure that no one will cross the track while you are running. .....
Run down the track
23. Take long, fast strides and keep your back straight, looking straight forward. When you come near the jumping board, do not look down, this will cause you to lose momentum. .....
Check your mark again
24. If you feel like you might still be off mark, perform another run through until you are comfortable with your marks. .....
Jump
25. Align yourself with your mark and run, just like before. When you come to the board, jump vertically your speed will carry you forward.When you jump, you want to shoot your chest out, and look to the sky with your arms in back of your body. Land with your arms and legs in front of you, as close to fullyextended as possible. .....
Top Performers
26. Top performers in the event of long jump are Lutz Dombrowski, Arnie Robinson, Randy Williams, Lynn Davies, Ralph Boston, Greg Bell, Dwight Phillips, James Beckford, Kareem StreeteThompson, Ivan Pedroso, Jerome Biffle, Willie Steele, Jesse Owens, Ed Gordon, Ed Hamm, William DeHart Hubbard, William Pettersson, Albert Gutterson, Frank Irons, Erick Walder, Larry Myricks, Robert Emmiyan, Carl Lewis, Bob Beamon and Mike Powell. .....
Floodlighting
27. Floodlighting of athletics venues is generally required to maximise the use of tracks and training areas. Where athletics facilities are to be used for nontelevised activities, it is only necessary to provide a horizontal illuminance suitable for the required level of activity. An illuminance level of 100 lux is sufficient for an athletics training area. For club competition and regional events, 200 lux is sufficient and for national and international levels, 500 lux. .....
Triple jump
28. The triple jump was previously known as the hop, step and jump, which describes the actions of the competitor. The athlete runs down a runway until he reaches a designated mark where the jump is measured. The first landing is done with the takeoff foot. The next phase is a step, landing on the opposite foot, and is followed by the jump, into a sandfilled box, as in the long jump.Except for the placement of the takeoff board, the same facilities are used for triple jump as for the long jump. It is recommended that the takeoff board is not less than 13m for men and 11m for women from the nearer end of the landing area. For other competitions, this distance is appropriate for the level of competition. .....
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