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Archives by Tag 'Long Jump'

Improve Stabilization for the Long Jump and Triple Jump!

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Long jump and triple jump coach Tim Cawley of Colorado State University uses this drill progression as the very first drill of the year for his horizontal jumpers, and continues using it throughout the year to promote the correct skills. Athletes will learn how to enhance their bodies’ capabilities to ensure maximum success in competition.

Stabilization Progression

Drill Summary: You will need two boxes to jump on for this drill progression. Athletes focus on stabilizing landings and depth jumps throughout the progression of the drill. Make sure to land flat footed, have the knees at a slight bend and get the arms back and ready to go. Coach Cawley stresses a triple extension through the hip, knee and ankle for proper technique.

This video came from Championship Productions’ video “Curriculum Guide for the Long Jump and Triple Jump.” View other world class Track & Field videos!




Improve Your Landing to Increase Your Distance

By nate.landas - Last updated: Wednesday, October 1, 2014

Kansas State Director of Cross Country and Track and Field, Cliff Rovelto, shares a drill that teaches athletes how to have an active landing rather than a passive landing. Coach Rovelto explains how proper landing technique can prevent injuries and extend your jump six to eight inches.

Teaching the Landing

Setup: The athlete places a chair in the long jump pit and sits in it. The athlete sits in the position where the upper body is vertical, the legs are extended as much as possible. The toes are dorsiflexed and the arms are alongside the hips. The athlete then drives the arms and hips forward. Once the heels make contact with the sand, the athlete lift the legs, rather than letting the feet dig into the sand. The coach is behind holding the chair, and pulling it out as the athlete drives forward.

This video came from Championship Productions’ DVD Mega Drills for the Horizontal Jumps.  To view more track & field videos from America’s top coaches and athletes, click here.




Lower Body Lifts to Create Strength for Your Horizontal Jumpers!

By nate.landas - Last updated: Friday, December 20, 2013

Many are familiar with lower body lifts such as the deep squat, lunge walk, and squat jump but it is easy to forget the reasons for doing each drill. Former Olympic jump coach, Irving Schexnayder, explains in-depth what he calls the lower body “full range of motion” exercises.

Lower Body Lifts

This sequence would benefit the track coach seeking to maximize their weight room time as well as any coach looking to develop power in their athletes.

Gain more insight and an additional video clip from, Speed and Power Drills for the Horizontal Jumps. Discover other great Long Jump and Triple Jump videos apart of our large Track & Field collection!




Elastic Strengthening Exercises to Increase Your Horizontal Jumps!

By nate.landas - Last updated: Friday, October 18, 2013

Former LSU Assistant Track & Field Coach, Irving “Boo” Schexnayder presents multiple activities that make up the Pluto Jump Series. This is a conservative vertical bounding series that will help your athletes increase their elastic strength for greater distance in the horizontal jumps.

These drills are great to work on before going on to more advanced jumping exercises.

Gain more insight and an additional video clip from, Speed and Power Drills for the Horizontal Jumps. Discover other great Long Jump and Triple Jump videos apart of our large Track & Field collection!




Key Steps to Increasing the Distance of Your Long Jump!

By nate.landas - Last updated: Friday, June 21, 2013

Dwight Phillips, 2004 Olympic Long Jump Gold Medalist and three time World Outdoor Champion, reviews the basics and techniques of the long jump.  One of the most daunting challenges for a long jumper is to get into proper take-off position, transitioning from the run to the take-off.  Jumpers either tend to “settle” down on the board, driving down; or they tend to come in too high and “crow hop” off the board.  The penultimate step (the last step before take-off) is key here. Phillips has some unique ideas in terms of how to deal with this.  The most important aspect of the penultimate step is set your body up for a successful jump.

Phillips suggests keeping the shoulders tall, the hips tall and the body centered over your center of gravity.  The lowering of the hips is not a conscious move, but the result of a longer step into the penultimate step.  Phillips runs flat-footed the entire approach, so that there is no sudden shift of body position or “sinking” of the hips on the ultimate step.  Regarding “looking at the board”, Phillips mentions that while many coaches drill athletes not to do this, it is in fact a natural result of the body steering itself down the runway and adjusting.  Rather than teaching athletes to do what is unnatural (“Don’t look at the board!”) Phillips suggests that athletes should use their peripheral vision to be aware of where the board is.

Check out this world class DVD, World Class Long Jump, to view another excellent instructional clip.  See what other Long Jump DVDs we have in our expansive Track DVD collection.




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