Long Jump Training to 100m Conversion Table
Originally Published April 21, 2019
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
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 with a Long Jump of 15.2/3.68m. We are aiming for a 3.90m qualifier for National Primary Schools in Australia.
Athletes I’ve worked with and their 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 that some athletes 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 the teaching of the Long Jump into smaller steps. Most coaches perfect short approaches.
- Focus on Pen Ultimate Step, the step before taking off the board.
- Flat Foot when hitting board, unlike sprints which are on the ball of the foot
- Continuation of speed flow
- Height on takeoff / elevated runway board
- Hitch Kick
- Gallop 2 step, placing hurdle or marker at 2 feet
- Travel Gallop 6 step, checkpoint halfway
Below are 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. And Currently is Consultant Coach with VMUF 2021-
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 Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles.
Currently working towards a Masters Degree in Education.
He can be contacted on firstname.lastname@example.org
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