Long Jump Runway Phases

Approaching the Long Jump Runway

I have discussed in less detail the differing phases of the long jump approach in earlier posts. I intend to detail further the mid-mark and the push marks and the corresponding phases of the approach and how to implement the use of these marks.

Approach Phases

During the run up or approach of the board the athlete goes through three distinct phases. The initial phase will be referred to as the "drive phase." During this phase the athlete maintains distinct foward lean and develops velocity down the track. Through the transition phase the athlete passes the check mark and begins to transition in to a more up right posture while coninuing to accellerate. Through the final phase the athlete reaches their greatest acceleration at the board. Ideally the athlete will hit their mid and then be perfectly on the board. In the video that I have included you can see the differing phases during the approach.

The Mid

The name of this mark can be misleading as it would seem to imply that it is a mark on the runway detailing the location of the center of the approach. Rather, it is a mark roughly thirty feet away from the board. It should be four steps out and be hit with the same foot that the athlete uses to take off with.

Using the Mid

How should the mid be used? What does it indicate about how the athlete is performing. The answers to these questions lay in a simple understanding of some sprinting mechanics. Each athlete has a certain stride length that is ideal or "correct." Based on this stride length we should be able to predict the distance that an athlete will travel at max velocity over four steps. This is the reason that a mid is used. If an athlete strikes the mid perfectly and continues to perform four more strides at max velocity with correct sprint mechanics we can predict that they should be on the board. There are a few things that can happen in the last 4 strides.

1. The athlete strides out. If the athlete reaches on the last 4 strides their last step will be over the board. The correction is not to move the athlete back on the runway but rather to encourage the athlete to run correctly through the last 4 strides.
2. The athlete stutters and comes up short of the board. Again the mid indicates what the proper changes that need to be made in the sprint mechanics are for the athlete.

Obviously the mid mark isn't something that can be thrown in at a track meet and used real effectively. It is most effective when used as a teaching tool to develop the best runway mechanics possible.

The 2,4 and 6 step Check Mark

These marks are wholly dependent on the length of the total approach. Obviously an approach that is a mere 95 feet from the board would be difficult to use a 6 step check. This mark is used to give the athlete a visual point to steer (aim for) towards and which signify's the end of the drive phase of the approach.

Using the Check Mark

As a coach I attend many track meets. I'm continually struck by higher level athletes and the way they conduct themselves on the run way vs. lower level athletes. This is not to say that they lower level athletes are unable to compete, quite the contrary! I am saying, however, that I see a distinct difference in the way that these athletes moderate themselves on the run way.

In an effort to allow coaches and athletes to better moderate themselves on the runway I suggest the use of a check mark to signify to the athlete and the coach the end of the drive phase on the runway. It is difficult to know if the athlete is driving far enough without a mark. This allows for another variable which cannot be controlled. As the athlete becomes more consistent the check will likely become ingrained in the way that they approach the runway.

As the approach lengthens the drive phase also should lengthen. Again the mark is used to indicate what the athlete is doing in the early part of the approach. Are they properly developing velocity? Are they shortening their strides too much, being "too fast too early?" Or are they bounding too far and not really gaining the necessary velocity to jump far?

Summary

These marks do not circumvent the necessity of teaching athletes how to run. They almost require that athletes be aware and competent in sprint mechanics to truly understand what they are doing on the runway. I would postulate that in an effort to illustrate to athletes proper development and maitenence of speed on the run way that speed gates be employed over the last 10m of the runway. This would provide an appropriate feedback.