play long jump games

Play Long Jump Games

11. Jumping
Long Jumpers tend to practice jumping 12 times a week. Approaches, or runthroughs, are repeated sometimes up to 68 times per session. Short approach jumps are common for jumpers to do, as it allows for them to work on specific technical aspects of their jumps in a controlled environment. Using equipment such as low hurdles and other obstacles are common in long jump training, as it helps the jumper maintain and hold phases of their jump. As a common rule, it is important for the jumper to engage in full approach jumps at least once a week, as it will prepare the jumper for competition.
12. Overdistance running
Overdistance running workouts helps the athlete jump a further distance than their set goal. For example, having a 100m runner practice by running 200m repeats on a track. This is specifically concentrated in the season when athletes are working on building endurance. Specific overdistance running workouts are performed 12 times a week. This is great for building sprint endurance, which is required in competitions where the athlete is sprinting down the runway 36 times. Typical workouts would include 5x150m. Preseason workouts may be longer, including workouts like 6x300m.
13. Weight training
During preseason training and early in the competition season weight training tends to play a major role in the sport. It is customary for a long jumper to weight train up to 4 times a week, focusing mainly on quick movements involving the legs and trunk. Some athletes perform Olympic lifts in training. Athletes use low repetition and emphasize speed to maximize the strength increase while minimizing adding additional weight to their frame. Important lifts for a long jumper include the back squat, front squat, power cleans and hang cleans. The emphasis on these lifts should be on speed and explosive as those are crucial in the long jump take off phase.
14. Plyometrics
Plyometrics, including running up and down stairs and hurdle bounding, can be incorporated into workouts, generally twice a week. This allows an athlete to work on agility and explosiveness. Other plyometric workouts that are common for long jumpers are box jumps. Boxes of various heights are set up spaced evenly apart and jumpers can proceed jumping onto them and off moving in a forward direction. They can vary the jumps from both legs to single jumps. Alternatively, they can set up the boxes in front of a high jump mat if allowed, and jump over a high jump bar onto the mat mimicking a landing phase of the jump. These plyometric workouts are typically performed at the end of a workout.
15. Bounding
Bounding is any sort of continuous jumping or leaping. Bounding drills usually require single leg bounding, doubleleg bounding, or some variation of the two. The focus of bounding drills is usually to spend as little time on the ground as possible and working on technical accuracy, fluidity, and jumping endurance and strength. Technically, bounding is part of plyometrics, as a form of a running exercise such as high knees and butt kicks.
16. Flexibility
Flexibility is an often forgotten tool for long jumpers. Effective flexibility prevents injury, which can be important for high impact events such as the long jump. It also helps the athlete sprint down the runway. Hip and groin injuries are common for long jumpers who may neglect proper warm up and stretching. Hurdle mobility drills are a common way that jumpers use to improve flexibility. Common hurdle drills include setting up about 57 hurdles are appropriate heights and having athletes walk over them in a continuous fashion. Other variations of hurdle mobility drills are used as well including hurdle skips. This is a crucial part of a jumpers training since they perform most exercises for a very short period of time and often arent aware of their form and technique. A common tool in many long jump workouts is the use of video taping. This enables the athlete to go back and watch their own progress as well as letting the athlete compare their own footage to that of some of the world class jumpers.Training styles, duration, and intensity varies immensely from athlete to athlete and is based on the experience and strength of the athlete as well as on their coaching style.
17. Culture
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18. Inspect the long jump area
Note all the aspects that will affect your jumping, likeThe position of the jumping board. Ensure that you are able to cover the distance between the board and pit prior to your initial jump.

The width of the track, you will want to center yourself so that you wont worry about stepping off.The material composition of the track. If the track is rubberized, you can use spikes.

19. Find your dominant foot
Ask a friend to gently push you forward from behind. The foot that you step forward with is your dominant foot.
20. Count your steps
Start with your dominant foot placed on top of the center of the jumping board, since that is where you will want to jump from. Then run at the pace that you are expecting to run towards the jump. Measure off at 5, 6 or 7 steps, counting one step as every time your dominant foot hits the ground.