Archive for April 11th, 2014

Are you pole vaulting? Watch the best…

Things to watch: full arm extension on takeoff, the “long jump style” takeoff with high knee drive and trying to maximize height (jumping the pole to vertical), the takeoff leg being held back and then swinging forcefully to meet the free leg in a tuck position, the active “shoot, pull, turn, push, and throw-away”.

Are you long jumping? Watch the best…

The long jump is a full sprint with an explosive “high jump” at the end. It requires speed and accuracy. Watch for the jumper’s free leg drive: the thigh is nearly horizontal. See the powerful arm drive. Watch the full footed action off of the board. See the jumper taking off with his center of mass beyond the board. You will see hang and rotation techniques during the flight phase. But all of these world class jumpers have one thing in common–they have incredible vertical! See how high they are when they are at the peak of their flight.

Are you triple jumping? Watch the best…

Study the technique.  Note that each phase of the jump is about the same distance.  The take off does not involve the same powerful leg drive as in the long jump–excessive height after take-off can be deadly. Watch the attack on the ground leading into the step phase (this is when the foot hits the ground after the takeoff. See that the foot hits the ground with a full-footed action. Can you see that the jumper is working on achieving more height on this second phase? Note how the jumper drives the knee to a horizontal. Note that the hop takeoff foot moves toward the gluteus maximus during flight. Note the body position during the step phase (2nd phase). Finally, watch the powerful jump phase–the third and final phase of the jump.  See how the jumper is now interested in maximizing height during the flight. Note the aggressive landing after the hang technique.