This plan is intended for a track team member rather than a P.E. student; however, a coach may be able to teach this plan to a regular P.E. class.

Horizontal speed is very important in the long jump; however, an upright sprinting posture is necessary for an explosive take off in a forward-upward direction. A good take off maintains the high speed of the approach. After the take off, all movements are to maintain balance and land properly.

I. Approach

A. Consistent first steps

1. Always use the same foot for first step
2. Use check marks to make sure the length of the 1st and 3rd stride is consistent.

B. Speed

1. Use control start
   • a. gradually increase stride length
   • b. gradually increase stride tempo
2. Run like a sprinter

II. Transition from Approach into Take Off

A. Three to four strides from board

1. Run upright
2. Faster tempo
3. Accelerate through last 3-4 strides
   • a. head up
   • b. eyes high
   • c. hips forward
4. Lower center of mass on next to last step

B. Take off

1. Run of the board
2. Quick trail leg
3. Be tall at take off
   • a. straight upper body
   • b. hips high

III. Flight

A. Velocity is determined at take off; not by movement in the air

B. All movements are to help maintain balance, fight forward rotation and ensure an efficient landing

1. Keep hips forward and body tall to slow forward rotation
2. Keep a slight backward lean
3. Keep a long shape until peak of flight

IV. Landing

A. Once at peak of flight, start positioning body for landing

1. Pull through bent knees
2. Throw arms forward, then sweep down and back

B. After the feet touches the sand, bend legs and throw arms forward to help shift the body forward

James Rankins ([email protected])

Rose High School

Greenville, NC 27834