Help me with the long jump!!?

Question

Ok, the school tryouts are next week. (On my birthday! yay! K, sorry) and here is what I have. I can do the 100m in 11.2, I have good endurance. I am about six three, but not very strong (I don't have super strong jumping legs). I have no, and I mean no technique whatsoever. I run and jump. I can get 18 1/2 feet. I feel if I can do that with no technique I can probably pull it up with some tips. Got anything to offer for me? Thanks.

Answer 1

you'll need to work on and make sure you do the following.

a smooth, consistent acceleration to the board, proper body position that will enable you to take off with maximal velocity and land as far as possible into the pit.

Visualization is also key
look at the board early in the approach, then shift your gaze to directly ahead at eye level after your first few steps. This way speed and board location will be established and you will not get in the habit of looking down at the board before takeoff, which causes deceleration.
At takeoff and during flight, your eyes should be looking up at a forty five degree angle from horizontal. If you want to go up and out, that's where you need to look.

you need to first prepare for the takeoff by lowering your center of mass just slightly at the penultimate step. This will set you up to then take the last step and take off the board in an upward direction with the body's center of mass can move from slightly behind the takeoff foot at the time of ground contact to well past the takeoff foot before you even leaves the ground

Landing preparation should begin near the peak of flight.
The torso should remain upright, arms sweep downward, fully extended until the hands are near the hips. Legs should extend out in front of the body and upon impact, knees should flex forward to continue forward movement

Also your coach may want to put a checkmark four steps back of the board next to the long jump runway. This checkmark allows your coach to see where you are in relation to where you should be prior to the transition or preparation phase.
This can tell your coach more than your location on or near the board because he/she will be able to tell by looking at you compared to the checkmark and the board as the whether or not you slowed down a the end of the run,

Improving Your Speed in the Long Jump
you’ll need to increase core strength (circuit or weight training) and work out a running program that includes speed interval training.
You must also do alot of long jump drills in practice such as these because as your running speed increases, so may your stride… which could possibly throw you off a bit on your approach.

Day 1 - 6 x 30m accelerations, drills
Day 2 - runway work, full and half approach runs with no jumps
Day 3 - 3-step jumps, 5 x 50m sprints
Day 4 - full approach jumps
Day 5 - 6 x 150m runs, drills



.

Answer 2

I'm assuming that you have a good mark? So when you hit the board, concentrate on pushing your plant leg through the board while driving your opposite leg through your chin. Start your arms from behind your back and drive them hard above your head when you drive your opposite leg up. These two motions should be synchronized. When you become air born you will feel the sensation of flight b/c you will be pretty high off the ground. When you notice yourself stop rising and coming down, pull your legs forward and snap your feet underneath you when you hit the sand just enough to get yourself out of the pit. Your mark will be closest to the pit so I would dedicate at least an hour per day of practice time working on your landing. A good "pit sitter" can gain about six inches over the next guy with the same jump ability. A couple steps and jump into the pit and land will be sufficient. I was ok at this event but not great. Best HS marks below. Hit it!

Answer 3

answer the question for your self. you have been extreme leaping for 4 years...Is 3'9" an exceptionally solid bounce for somebody of your journey point? answer that query as though somebody else have been asking that query a pair of chum of yours. Then- Ask your coach in case you're able to do one finished consultation merely doing long bounce. you have progressed solid thighs by extreme leaping, although, once you're an exceptionally solid sprinter, you are able to combine the skill of your thighs plus the fee of your spring, and who's accustomed to...you are able to truly ask your self your self and others much extra. i'd say provide the long bounce an exceptionally solid bypass, and notice which one you think of you're superb proper for. solid luck!

Answer 4

you need to work out at the gym