100m to Long Jump Training Conversion Tables

Long Jump Training to 100m Conversion Table

Originally Published April 21, 2019 Long Jump Training

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.

  1. Focus on Pen Ultimate Step, the step before taking off the board.
  2. Flat Foot when hitting board, unlike sprints which are on the 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 are Photos provided by US Coach Adarian Barr. Foot Strike and Force Application.


Relationships Between Vertical Jump Metrics and Sprint Performance, and Qualities that Distinguish Between Faster and Slower Sprinters

Sprint Performance

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Abstract Sprint Performance


This study aimed to investigate the relationships between vertical jump metrics and phases during a 60 m sprint. And also compared the variances in strength qualities between sprinters of different ability levels.



Eighteen young male elite sprinters (age: 18.1 ± 1.3 years; stature: 1.72 ± 0.07 m; body mass: 66.3 ± 6.2 kg) were assessed for squat (SJ), countermovement (CMJ), drop (DJ), and standing long jumps, a maximal load back-squat, and a 60-m sprint from a block-start. The relationships between sprint performances with all variables were analyzed using correlation and multiple regression. In contrast, discriminative parameters between fast (100 m time: ~ 10.50 s) and slow (~ 11.00 s) sprint groups were assessed using independent t-tests.



Higher associations existed between vertical jumps and longer sprint distances, especially between SJ height and relative peak power with 10 m (r = − 0.47 and − 0.47, respectively), 30 m (− 0.71 and − 0.74), 60 m (− 0.76, and − 0.81), 10–30 m (− 0.80 and − 0.86), and 30–60 m (− 0.78 and − 0.84) sprint distances. Concurrently, variables such as relative maximal-strength, relative SJ parameters (height, peak force, and peak power), relative CMJ peak power, and reactive strength index (DJ from 35 cm height) had significant discriminative ability and correlations (P < 0.05) with sprint distances involving maximal velocity and flying-start. Additionally, a combination of SJ height and relative maximal strength during back-squat accounted for 75% of the variance in 60 m sprint times.



Relative measures of multiple strength metrics may provide better insight regarding factors that enhance sprint performance. Adequate maximal strength, high explosive power, and reactive strength seem necessary to improve sprint performance in young male elite sprinters.

Full Article can be downloaded here







Categories: 05. Training
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