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Long Jump Training

Originally Published April 21, 2019

Long Jump Training to 100m Conversion Table

As I have now been coaching Long Jump on and off for the last 2-3 years. I decided to create a section regarding Long Jump Training.

Provided by Malaysian National Coach Ahmad Salim a reference to 100m/Long Jump Conversions

long jump training

The chart only goes to 13.15/4.98m. So I kind of wish it would go further as I do deal a lot with younger athletes. As of now, I’m coaching a 10-year-old boy Long Jump 15.2/3.68m we are aiming for a 3.90m qualifier for National Primary Schools in Australia.

Athletes I’ve worked with and there 100m/Long Jump

  • 11-12 Girl 15.5-13.4 / 3.10 to 4.45.
  • 13-14 Girl 14.5-13.2 / 4.04
  • 17-19 Boy 12.0-10.9 / 6.40
  • 17 Boy 11.4 / 5.80
  • 12 Girl 14.2 / 3.40
  • 15 Girl 12.68 / 5.09

Please note for some athletes they primarily worked for jumps with my assistant. Other athletes but chose the best examples here. So based on these charts (12.68 is capable of 5.50m a lot of room for improvement), (10.9/11.14 is capable of 6.46m so operating nearly at full capacity), (11.4 was already jumping at capacity at 5.80)

Looking at Youtube Videos I broke teaching of Long Jump into smaller steps. Most coaches perfect short approaches.

  1. Focus on Pen Ultimate Step, the step before taking off the board. 
  2. Flat Foot when hitting board unlike sprints which are on ball of the foot
  3. Continuation of speed flow
  4. Height on takeoff / elevated runway board
  5. Hitch Kick
  6. Gallop 2 step, placing hurdle or marker at 2 feet
  7. Travel Gallop 6 step, checkpoint halfway

 


Below Photos provided by US Coach Adarian Barr. Foot Strike and Force Application.

 


 

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Andrew was elected Vice President of the Association of Track and Field Statisticians in 2020 after being a member for 7 years.

He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant, and Sprint Coach at Zamboanga Sports Academy from 2015-2017.

Current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program.

Coaches Sprints, Middle and Jump events he is working towards his Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles.

He can be contacted on [email protected]

You can find more information on Coaching here
https://www.pinoyathletics.info/coaching-2/

By Andrew Pirie

Andrew was elected Vice President of the Association of Track and Field Statisticians in 2020 after being a member for 7 years. He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant, and Sprint Coach at Zamboanga Sports Academy from 2015-2017. Current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program. Coaches Sprints, Middle and Jump events he is working towards his Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles. He can be contacted on [email protected] You can find more information on Coaching here https://www.pinoyathletics.info/coaching-2/

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