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.
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.
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.
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!