1. health and safety for coaches
Triple and Long Jump
BY
Femi Akinsanya
Belfast
7TH
March 2014

2. Strength for jumping

3. Challenges in developing
strength for Horizontal Jumps
• Jumpers need to apply force as quickly as possible while doing so
over a range of movement.
• Need to develop a fast take off therefore the ability to control the
change from horizontal velocity to vertical velocity – eccentric
strength is key here.
• In order to do this foot contact must be fast (c 0.12 – 0.15sec)
• Need to develop absolute strength but at speed (accelerating)
• Need to have the postural strength to hold an effective position
throughout phases (approach, take off, flight, landing)

4. Planning
• Strength
1. Weights
2. Plyometrics
3. Reactive strength
4. General
• Technical
1. Running mechanics
2. Effective movement
3. Long or Triple jump
• Speed
1. Max speed
2. Speed endurance
3. Run up speed

5. What do you think
the key
determinants of
horizontal jumps
performance are?
(Brice, 2011)

6. What to look for
• Fast controlled approach
• Active (down and back action) flat
foot at take off
• Head up, chest up, drive up
• Extend through the hip, knee and
ankle (in that order)
• Tall in the air, hips high
• Soft controlled landing.

7. What to look for
• Fast controlled approach
• Active (down and back action) flat
foot at take off
• Head up, chest up, drive up
• Extend through the hip, knee and
ankle (in that order)
• Tall in the air, hips high
• Soft controlled landing.