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Contents |
History
The long jump was one of the events of the original Olympics in Ancient Greece. The athletes carried a weight in each hand, which were called halteres. These weights were swung forward as the athlete jumped in order to increase momentum. It is commonly believed that the jumper would throw the weights behind him in mid-air to increase his forward momentum; however, halteres were held throughout the duration of the jump. Swinging them down and back at the end of the jump would change the athlete's center of gravity and allow the athlete to stretch his legs outward, increasing his distance. Most notable in the ancient sport was a man called Chionis, who in the 656BC Olympics staged a jump of 7 meters and 5 centimeters (23 feet and 1.5 inches).[2]
The long jump has been part of modern Olympic competition since the inception of the Games in 1896. In 1914, Dr. Harry Eaton Stewart recommended the “running broad jump” as a standardized track and field event for women.[3] However, it was not until 1928 that women were allowed to compete in the event at the Olympic level (See Athletics - track and field).
The approach
The objective of the approach is to gradually accelerate to a maximum controlled speed at takeoff. The most important factor for the distance traveled by an object is its velocity at takeoff - both the speed and angle. Elite jumpers usually leave the ground at an angle of twenty degrees or less; therefore, it is more beneficial for a jumper to focus on the speed component of the jump. The greater the speed at takeoff, the longer the trajectory of the center of mass will be. The importance of a takeoff speed is a factor in the success of sprinters in this event.
The length of the approach is usually consistent distance for an athlete. Approaches can vary between 12 and 19 strides on the novice and intermediate levels, while at the elite level they are closer to between 20 and 22 strides. The exact distance and number of strides in an approach depends on the jumper’s experience, sprinting technique, and conditioning level. Consistency in the approach is important as it is the competitor’s objective to get as close to the front of the takeoff board as possible without crossing the line with any part of the foot.
Inconsistent approaches are a common problem in the event. As a result the approach is usually practiced by athletes about 6-8 times per jumping session (see Training below).
The last two strides
The objective of the last two strides is to prepare the body for takeoff while conserving as much speed as possible.
The penultimate (second to last)stride is longer than the last stride. The competitor begins to lower his or her center of gravity to prepare the body for the vertical impulse. The final stride is shorter because the body is beginning to raise the center of gravity in preparation for takeoff.
The last two strides are extremely important because they determine the velocity with which the competitor will enter the jump.
Takeoff
The objective of the takeoff is to create a vertical impulse through the athlete’s center of gravity while maintaining balance and control.
This phase is one of the most technical parts of the long jump. Jumpers must be conscious to place the foot flat on the ground, because jumping off either the heels or the toes negatively affects the jump. Taking off from the board heel-first has a braking effect, which decreases velocity and strains the joints. Jumping off the toes decreases stability, putting the leg at risk of buckling or collapsing from underneath the jumper. While concentrating on foot placement, the athlete must also work to maintain proper body position, keeping the torso upright and moving the hips forward and up to achieve the maximum distance from board contact to foot release.
There are four main styles of takeoff: the kick style, double-arm style, sprint takeoff, and the power sprint or bounding takeoff.
Kick
The kick style takeoff is a style of takeoff where the athlete actively cycles the leg before a full impulse has been directed into the board then landing into the pit.
Double-arm
The double-arm style of takeoff works by moving both arms in a vertical direction as the competitor takes off. This produces a high hip height and a large vertical impulse.
Sprint
The sprint takeoff is the style most widely instructed by coaching staff. This is a classic single-arm action that resembles a jumper in full stride. It is an efficient takeoff style for maintaining velocity through takeoff.
Power sprint or bounding
The power sprint takeoff, or bounding takeoff, is arguably one of the most effective styles. Very similar to the sprint style, the body resembles a sprinter in full stride. However, there is one major difference. The arm that pushes back on takeoff (the arm on the side of the takeoff leg) fully extends backward, rather than remaining at a bent position. This additional extension increases the impulse at takeoff.
The “correct” style of takeoff will vary from athlete to athlete.
Action in the air and landing
There are three major flight techniques for the long jump: the hang, the sail and the hitch-kick. Each technique is to combat the forward rotation experienced from take-off but is basically down to preference from the athlete. It is important to note that once the body is airborne, there is nothing that the athlete can do to change the direction they are travelling and consequently where they are going to land in the pit. However, it can be argued that certain techniques influence an athlete’s landing, which can have an impact on distance measured. For example, if an athlete lands feet first but falls back because they are not correctly balanced, a lower distance will be measured.
Sail
The sail technique is one of the most basic long jump techniques practiced by competitors. After the takeoff phase is complete, the jumper immediately lifts the legs into a toe-touching position. This is useful, as it allows the competitor to move into the landing position early.
Hang
The hang technique works by lengthening the body to make it as efficiently long as possible. Here both the arms and legs are extended to reach a maximum distance from the hips to increase distance. This position is held until after the jumper reaches the apex of the jump, at which point the athlete will snap the legs forward into a landing position.
Hitch-kick
The hitch-kick is also known as “climbing” or “running in the air”. This technique counteracts the athletes rotational velocity by cycling the arms and legs during the flight, and is also the most complex technique.
In-the-air techniques are generally selected by the athlete and coach during training based on an individual athlete’s skills and experience.
When landing, it is the primary objective of the competitor not to fall back in the landing pit. The jump is measured from the location in which the body contacts the sand closest to the takeoff point. For this reason many jumpers will work on keeping their feet in front of the body at a maximum distance from the hips. Upon landing, competitors will often use their arms in a sweeping motion to help keep the legs up and the body forward. upon contacting the ground, the athlete will push their legs hard into the sand and rotate the body sideways, this slows the vertical (downward) momentum of the bottom and also rotates it to the side of the athlete trying to ensure that the heels are the furthest back body part.
Training
The long jump generally requires training in a variety of areas. These areas include, but are not limited to, those listed below.
Jumping
Long Jumpers tend to practice jumping 1-2 times a week. Approaches, or run-throughs, are repeated sometimes up to 6-8 times per session.
Over-distance running
Over-distance running workouts helps the athlete jump a further distance than their set goal. For example, having a 100m runner practice by running 200m repeats on a track. This is specifically concentrated in the season when athletes are working on building endurance. Specific over-distance running workouts are performed 1-2 times a week. This is great for building sprint endurance, which is required in competitions where the athlete is sprinting down the runway 3-6 times.
Weight training
During pre-season training and early in the competition season weight training tends to play a major role. It is customary for a long jumper to weight train up to 4 times a week, focusing mainly on quick movements involving the legs and trunk. Some athletes perform olympic lifts in training. Athletes use low repetition and emphasize speed to maximize the strength increase while minimizing adding additional weight to their frame.
Plyometrics
Plyometrics, including running up and down stairs and hurdle bounding, can be incorporated into workouts, generally twice a week. This allows an athlete to work on agility and explosiveness.
Bounding
Bounding is any sort of continuous jumping or leaping. Bounding drills usually require single leg bounding, double-leg bounding, or some variation of the two. The focus of bounding drills is usually to spend less time on the ground as possible and working on technical accuracy, fluidity, and jumping endurance and strength. Technically, bounding is part of plyometrics, as a form of a running exercise such as high knees and butt kicks.
Flexibility
Flexibility is an always forgotten tool for long jumpers. Effective flexibility prevent injury, which can be important for high impact events such as the long jump. It also helps the athlete sprint down the runway.
A common tool in many long jump workouts is the use of video taping. This lets the athlete to go back and watch their own progress as well as letting the athlete compare their own footages to some of the world class jumpers.
Training style, duration, and intensity vary immensely from athlete to athlete based on the experience and strength of the athlete as well as on their coaching style.
World Record Progression
Men
| MARK | ATHLETE | VENUE | DATE |
|---|---|---|---|
| 7.61 |  Peter O'Connor (IRL)* |
Dublin | 1901-08-05 |
| 7.69 |  Edwin Gourdin (USA) |
Cambridge | 1923-07-23 |
| 7.76 | Robert LeGendre (USA) |
Paris | 1924-07-07 |
| 7.89 | William DeHart Hubbard (USA) |
Chicago | 1925-06-13 |
| 7.90 | Edward Hamm (USA) |
Cambridge | 1928-07-07 |
| 7.93 |  Sylvio Cator (HAI) |
Paris | 1928-09-09 |
| 7.98 |  Chuhei Nambu (JPN) |
Tokyo | 1931-10-27 |
| 8.13 | Jesse Owens (USA) |
Ann Arbor | 1935-05-25 |
| 8.21 |  Ralph Boston (USA) |
Walnut | 1960-08-12 |
| 8.24 | Ralph Boston (USA) |
Modesto | 1961-05-27 |
| 8.28 | Ralph Boston (USA) |
Moscow | 1961-07-16 |
| 8.31 |  Igor Ter-Ovanesyan (URS) |
Yerevan | 1962-06-10 |
| 8.31 | Ralph Boston (USA) |
Kingston | 1964-08-15 |
| 8.34 | Ralph Boston (USA) |
Los Angeles | 1964-09-12 |
| 8.35 | Ralph Boston (USA) |
Modesto | 1965-05-29 |
| 8.35 | Igor Ter-Ovanesyan (URS) |
USA | 1967-10-19 |
| 8.90 | Bob Beamon (USA) |
Mexico City | 1968-10-18 |
| 8.95 | Mike Powell (USA) |
Tokyo | 1991-08-30 |
Source: [4]
*Ireland in 1901 was still part of the United Kingdom; however O'Connor considered himself Irish and was competing on this occasion as a member of the Irish Amateur Athletic Association. In the source above he is listed as "GBI/IRL".
Women
Source: [5]
Top Ten Performers
Accurate as of October 4, 2008.
Men
| Mark* | Wind** | Athlete | Nationality | Venue | Date |
|---|---|---|---|---|---|
| 8.95 | 0.3 | Mike Powell | United States |
Tokyo | August 30, 1991 |
| 8.90A | 2.0 | Bob Beamon | United States |
Mexico City | October 18, 1968 |
| 8.87 | -0.2 | Carl Lewis | United States |
Tokyo | August 30, 1991 |
| 8.86A | 1.9 | Robert Emmiyan | Soviet Union |
Tsakhkadzor | May 22, 1987 |
| 8.74 | 1.4 | Larry Myricks | United States |
Indianapolis | July 18, 1988 |
| 8.74A | 2.0 | Erick Walder | United States |
El Paso | April 2, 1994 |
| 8.73 | 1.2 | Irving Saladino[6] |  Panama |
Hengelo | May 24, 2008 |
| 8.71 | 1.9 | Iván Pedroso |  Cuba |
Salamanca | July 18, 1995 |
| 8.66 | 0.2 | Louis Tsatoumas |  Greece |
Kalamata | June 2, 2007 |
| 8.63 | 0.5 | Kareem Streete-Thompson | United States |
Linz | July 4, 1994 |
*(meters), **(metres/second) A = Altitude (above 1000 metres)
Women
| Mark* | Wind** | Athlete | Nationality | Venue | Date |
|---|---|---|---|---|---|
| 7.52 | 1.4 | Galina Chistyakova | Soviet Union |
Leningrad | June 11, 1988 |
| 7.49 | 1.3 | Jackie Joyner-Kersee | United States |
New York | May 22, 1994 |
| 7.48 | 1.2 | Heike Drechsler |  East Germany |
Neubrandenburg | July 9, 1988 |
| 7.43 | 1.4 | Anişoara Cuşmir | .svg){kind=small} Romania |
Bucharest | June 4, 1983 |
| 7.42 | 2.0 | Tatyana Kotova |  Russia |
Annecy | June 23, 2002 |
| 7.39 | 0.5 | Yelena Belevskaya | Soviet Union |
Bryansk | July 18, 1987 |
| 7.37 | N/A | Inessa Kravets |  Ukraine |
Kiev | June 13, 1992 |
| 7.33 | 0.4 | Tatyana Lebedeva | Russia |
Tula | July 31, 2004 |
| 7.31 | 1.5 | Yelena Khlopotnova | Soviet Union |
Alma Ata | September 12, 1985 |
| 7.31 | -0.1 | Marion Jones | United States |
Zürich | August 12, 1998 |
*(meters), **(meters/second)
