In the Long Jump, the approach is usually 16 to 18 strides long, but it is often shortened by older athletes and may be as long as 22 to 24 strides among elite athletes. It has to be long enough to allow the body to move from acceleration to the upright running phase and to reach optimal velocity over the last 5 to 6 strides in what is known as the ‘attack’ phase.

 

 

 

 The length of the run-up will change during the season. The length is affected by form, physical condition, runway condition and wind direction. In general, a headwind will require a 10 to 20 inch decrease in run-up distance while a tailwind will require it to be lengthened by 7 to 15 inches.

 

 

A run-up that is too long will result in the jumper reaching maximum speed before take-off. Often this will result in loss of velocity in the last two strides. Conversely, a run up that is too short will not allow the jumper to reach optimal velocity.

This is probably the most important segment of the whole skill. The ability to run 40 metres at high speed and to place a fast moving take-off foot on to a very narrow board!

The Importance of Developing Optimal Speed

 

No jumper can take-off effectively at maximal speed. There has to be a compromise between the two. Obviously, the less the jumper slows down as he/she reaches the board the better.

 

So a lot of coaching time must be given up to ‘finding’ the correct speed’ to take-off from. It’s requires a great deal of time and patience by both coach and athlete. Countless repetitions over the approach run distance must be done in order to FIND THAT SPEED.

It’s imperative that your jumper take-off at the highest speed possible.
Text Box: IMPORTANT Arguably, the Approach Run is the most important sub-routine in Long Jumping. It is a high level serial skill requiring a great deal of work. Gone are the days whereby you constructed your approach run just before the competition phase of the year. Your approach run construction begins back in October on resumption of training. Using the previous seasons approach run you constantly rehearse and amend regularly to compensate for strength and speed gains. My horizontal jumps group can go through a winter training programme having done upwards of 400 runs-through. It is a repetitive skill that has to be rehearsed constantly to construct the relevant motor programme. It is not something that is left to the last minute.

The Value of Short Approach Work

It is impossible to work at high intensities using the jumpers full approach. Not only is very demanding but vital technical sessions become too short and sometimes nothing is gained.

BUT at some stage you have to practice the whole skill to implant the FEEL for the total jump. An experienced coach will know when its time to use the full approach.

Short approach jumps are a vital component in training for long jump.

I use a variety of ‘shortened; approaches.

¨ 3/4 strides

¨ 6/7 strides

¨ 9/10– strides

Each distance has a different effect in the learning process.

3-4 strides establishes the timing at take-off plus the correct placement of take-off leg on the board. 6-7 strides builds on this learning but with added velocity then 9-10 strides very nearly replicates the take-off when coming from the full approach.