Long Jump – Karate Kid method
Warm-up including skips for height/distance & hurdle jumps
- Approach Runs
- Run-run-jump
- Landing
Bring it all together
- Short approach jumps
- Full approach jumps
Goal of no fouling in practice – steer to the board.
Run-run-jump progression (see gif below)
- Start super slow & small
- Take off from right, land on left (switch for left-footed jumper)
- Repeated take off – every other right
- Heel-to-toe focus on take off
- Heel-to-toe focus on penultimate
- Lower penultimate
- Add hand (arm opposite take off foot goes up & over)
- (other arm takes care of itself)
- When on runway, finish by running in air into pit
Landing Progression
From standing long jump:
- Stick the landing (like a gymnast-feet close together)
- Squat (after a pause)
- Roll to butt & kick feet out
- Eliminate pauses (without moving faster)
Won’t look quite right, but should feel right.
Drills
Run, run, jump
Run to modified take off
Use acceleration and speed development work to teach sprinting skills before runway work begins. Technical buildups are done alongside a tape measure to establish takeoff location and approach distance. Do the same for coach checkmark. Then transfer these distances to the runway for more run-throughs. Then add modified takeoff (above).
[Landing progression clips on shared horizontal page].
Short approach pop up and short approach jump
Basics
Approach and takeoff
Good long jump takeoff angles range from 18-21 degrees.
Subtle lowering and standard penultimate mechanics are needed.
Steps prior to the penultimate step should not deviate from standard maximal velocity mechanics.
Takeoff
Flight
Landing
Use cause and effect coaching practices to trace landing problems back to their roots at takeoff.