Video summary

BIOL1630 SSP Improving Performance: Long Jump

Main summary

Key takeaways

Educational

Main ideas & lessons

  • Biomechanics can improve long jump performance through training technique and overall results—especially for junior athletes.
  • Effective coaching begins with a holistic view of the entire long jump action (run-up → takeoff → flight → landing), then breaks it into phases to identify faults and target improvements.
  • Key performance improvements are driven by:
    • Maximizing horizontal velocity at takeoff
    • Using an appropriate takeoff angle (smaller than the common “45°” projectile idea for long jump)
    • Managing body orientation during flight to help the athlete land efficiently without losing rotation control
  • Field measurements in competition-like conditions are emphasized as more realistic than lab testing; multiple-camera instrumentation (and potentially force measurements) can capture full performance.

Methodology / actionable instruction set (by phases + measurements)

1) Analyze the whole jump first (holistic → breakdown)

  • Take a holistic view of the action:
    • Run-off → takeoff → landing
  • Then break it into phases and analyze each using biomechanics first principles.
  • Identify where the athlete is “at fault” within the phases.

2) Optimize the run-up and takeoff mechanics

  • Maximize horizontal velocity at the moment of takeoff:
    • Run as fast as possible onto the board.
    • Don’t start too far back (fatigue may reduce speed).
    • Maintain maximal horizontal distance through the approach.
  • Account for the last 2–3 strides:
    • Athletes may focus on placing the foot in the correct landing/takeoff position.
    • Biomechanical analysis aims to maximize horizontal velocity up until the foot hits the plate.

3) Use the right takeoff angle (not a fixed 45°)

  • Don’t assume long jump takeoff should be 45° like a generic projectile model.
  • Since the center of mass is higher at takeoff than at landing, use a smaller takeoff angle.
  • Typical target: ~35–40°.

4) Control body/limb orientation in the flight phase to improve landing

  • Goal: optimize landing mechanics by managing rotation and relative leg position to the center of mass.
  • If legs are too far in front of the center of mass when they contact the sand:
    • They generate a force that opposes forward travel
    • This can cause backward rotation, leading to falling back into the sand
  • If the center of mass is above the landing point:
    • A forward rotation is produced
    • The athlete lands more effectively (described as landing forward)

5) Use realistic measurement methods (field > lab for competition performance)

  • Prefer field measurements because they reflect natural, competition-like performance.
  • Example instrumentation approach:
    • Set up a running track and long jump pit with multiple cameras
    • Camera placement:
      • One camera to capture motion at takeoff
      • A second/third camera to capture flight phase
      • A third camera at the landing point
  • Consider additional measurement:
    • Measure vertical and horizontal ground reaction forces at the takeoff board
    • This is easier in a laboratory using a force platform, but harder/costlier in the field

Coaching methodology (what the PE/coach does in practice)

6) Break the long jump into the four phases and diagnose weaknesses

  • Use four phases:
    • Run-up
    • Takeoff
    • Flight
    • Landing
  • Start with a holistic check, then locate weaknesses in specific phases.

7) Match training focus to the athlete’s limiting factor

  • If the athlete is weak in speed and not producing optimal speed:
    • Increase power and strength
    • Use running drills and technical work on sprint mechanics and “speed position”
  • Focus on the final steps to transfer horizontal to vertical speed.

Examples by athlete level:

  • For young athletes:
    • Use simple, mechanically oriented cues/sayings, e.g.:
      • “Run hard into karate position in the air”
      • “Squat the fly, stomp the toad”
    • Goal: help them connect phases visually
  • For more elite athletes:
    • Do a more detailed breakdown:
      • Start of the run-up (since they can’t use blocks)
      • How they produce force quickly to the board
    • Adjust run-up length:
      • Stronger/powerful athletes may need a longer run-up
      • Less advanced athletes reach optimal speed quicker, so you avoid reducing their speed
    • Use drills for sprinting and power, including hurdles to build mechanics and speed.

8) Train sprint mechanics using grounding/force concepts

  • Use drills emphasizing body position and force production:
    • Examples: high knees
  • The aim is to create:
    • Strong ground reaction forces
    • Good reaction to sustain speed, especially near the end of the approach

9) Practice the takeoff and landing with targeted repetition

  • Takeoff practice:
    • Do drills in/around the takeoff area
    • Reproduce the correct takeoff movement pattern repeatedly
  • Landing mechanics:
    • Ensure center of gravity is forward at landing (avoid rocking back)
    • Use drills that combine appropriate takeoff + landing execution

Closing takeaway (course lesson)

  • The same biomechanical principles can apply across many athletics events, not only long jump.
  • Learners are encouraged to apply these principles in their future workplace.

Speakers / sources featured

  • Sarah (student; narrator framing the video and asking the next segment)
  • Andrew Cresswell (Head of School; biomechanics in long jump, measurement approach, phase-based principles)
  • Kerry Schreiber / Kari Schreiber (PE teacher and athletics coach; practical coaching methods and drills)

Original video