Long Jump Model
Elio Locatelli
IAAF MSD DIRECTOR
2011
Kinematic of long jump
- Vx = Horizontal velocity
- Vy = Vertical velocity
- Vo = resultant velocity (when the athlete leaves
the ground)
- α = angle of flight
- h = height of flight Biomechanical model
- W⁴ = landing efficiency
L = Vo².sin2α
g
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RUN UP SPEED
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Take-off velocities WC 1997
V vert
V hor
Result Run-up V hor V vert
Athletes [m] Speed [m/s] [m/s]
[m/s]
Pedroso 8,42 10,82 8,72 3,86 24
Walder 8,38 11,12 9,29 3,31 20
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CONSIDERATIONS
• The faster the run-up the shorter the contact time
at the board
• The shorter the contact time the less time to
produce vertical take-off velocity
• The less vertical take-off velocity the smaller the
take-off angle
• Consequences: With increasing run-up speed
athletes must develop their reactive strength
qualities
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Trend of Horizontal jumps results
• Average of the 10 best athletes:
- Long Jump men:
1991 2001 2006 2007 Beijing 2008
8,437m 8,287m 8,401m 8,387m 8,12m (96,8%)
- Triple Jump men:
17,564m 17,390m 17,513m 17,528m 17,24m (98,4%)
- Long Jump women:
7,08m 6,926m 6,964m 6,997m 6,741m (96,3%)
- Triple jump women:
14,148m 14,693m 14,835m 14,909m 14,946m (100,3%)
2011
Analysis of Long Jump in Beijing
Men:
- a) qualification: last qualified with 7,94m.
- b) final: 35% no jump out of 60 total jumps;
winning jump: 8,34m, silver 8,24m and bronze 8,20m.
Women:
- a) qualification: last qualified with 6,59m.
- b) in final, 4 out of the 12 qualified did not perform better than 6,49m:
Maggi gold and Lebedeva silver jumped 7,04m and 7,03m
respectively; Agagbare (NIG), got the bronze medal,
despite being the last qualified athlete she jumped 6,91m,
which represents her Personal Best (before her PB was 6,86m)
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Planning and Annual Periodisation
Planning:
Normally coaches plan a four year cycle (Olympiada), fixing
progressive objectives to be achieved each year in order
to realize the final goal: “to win a medal”.
Periodisation:
Normally the sport season represents the basic cycle.
We can have a “simple” periodisation: only one
competition cycle in a year, which is applicable at
Youth level.
Elite athletes normally use a multiple periodisation:
(two or three competition cycles in a year)
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Performance Plan for London 2012
Athlete identification: X / Y
Performance objectives for London
a) To qualify: man, 8.20m (A) 8.10m (B)
woman, 6.75m (A) 6.65m (B)
b) To win a medal: man, 8.40m
woman, 6.80m
Current performance level: X: 8.28m / Y: 6.65m
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Periodisation
The Structure of the annual periodisation:
1)Macrocycle: covers the all year in the case of a
simple periodisation or can be devided into two
macrocycles (indoor / outdoor), if the athlete
decides to focus in both.
2) Mesocycle: normally covers 6 weeks in the
general preparation period and 4 during the
special training cycle.
3) Microcycle: normally covers 1 week and should
be repeated for the duration of each specific
mesocycle.
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Overcompensation Laws
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Reconstitution of the various
organs and body systems after
a training stimulus
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Example of load distribution in a
Macrocycle (Top athlete)
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Example of Microcycle (PPS)
(Top Athlete) 1
Monday Tuesday Wednesday
Morning Strength training
Jerk with squat under
Snatch
Half-squat (pyramid)
Warm-up Step-up 4X10 with body weight
Standing calf-raise 3x20 with 200%
Warm-up
Technical running exercises with loads body weight
Technical running exercises
(ankle weights and belts)
Skill an speed exercises over hurdles
Running acceleration
Short bounds:
a) 10 standing long-jumps
Speed endurance (lactic power)
b) 8x2
Afternoon Warm-up 5x5x60m – recovery between repetitions 1’30”
c) 6x3
Reactivity recovery between sets 6’
d) 4x5
Imitation jumps loads vary between 90-92% body
Technique: 20 complete jumps with weight
Speed endurance (lactic capacity)
6-8 run-up strides
2x (100/150/200/300)
Throws (backwards and forwards)
20 throws with 6 – 7 Kg.
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Example of Microcycle
(Top Athlete) 2
Thursday Friday Saturday Sunday
Strength training
Squat with squat under
Cleans Stretching warm-up
Technical running exercises with Strength training Rest/
Quick half-squat: 6x10
Morning loads (ankle weights and belts) Morning According to individual Regenera
with 200% body weight
Long bounds: requirements tion
Half-squat jump with
bounce 6x6 with 100% a) 6x5
body weight b) 6x10
Speed endurance (lactic
capacity) Stretching warm-up
3x100m Speed exercise
Stretching warm-up
3x150m – 3x100m Short and long bounds
Afternoon Repeat Tuesday Afternoon
Speed endurance
schedule
(lactic power)
3x (60-80-100m)
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TRAINING PERIODISATION for CHEIKH TOURE (INDOOR) 1996/97
1st Macrocycle: 23/10 - 28/2 (17 weeks)
MAC MES MIC DATE CONTENTS CONTROL COMP
1 23/10-29/10 Introduction Cycle:
I 2 30/10 - 5/11 aerobic power Develop.
3 6/11 - 12/11 general strength
1 13/11 - 19/11 General Fundamental Preparatory Cycle: Test: 9/12
2 20/11 - 26/11 speed endurance and power Develop. (L/T/Q)
II 3 27/11 - 3/12 nb: 2nd week rest (dakar) bonds
4 4/12 - 10/12 explosive and maximum strength
5 11/12 - 17/12
1 18/12 - 23/12 General Intensive Preparatory Cycle:
I 2 27/12 - 31/12 sprint + speed res. Develop. 14/12
III 3 3/1 - 7/1 Max Strength + explosive strength Bosco test
nb: from 30/12 to 2/1 rest + squat
technique: jumps with 6-8-10 steps
1 8/1 - 14/1 Special Cycle: 21/1
2 15/1 - 21/1 max. speed develop. reactivity 1 comp
IV
3 22/1 - 28/1 explosive and reactive strength test regional
4 29/1 - 4/2 technique (full jumps) 28/1
1 5/2 - 28/2 Indoor competition Cycle 5 comp
V
Nat / Intl
1 1/3 - 21/3 Transition Cycle
2 weeks active rest + 1 week of general training
at 50%
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TRAINING PERIODISATION for Giovanni Evangelisti 1991
2nd Macrocycle - 25/3 - 22/9 - (26 weeks)
MAC MES MIC DATE CONTENTS CONTROL / TRAINING CAMPS COMP
1 25/3 - 31/3 General Preparatory Cycle II:
2 1/4 - 7/4 Max Strength + explosive strength Formia (1/4 - 7/4)
3 8/4 - 14/4 Anaerobic and Aerobic Capacity
I
4 15/4 - 21/4
5 22/4 - 28/4 Oristano ( 29/4 - 5/5)
6 29/4 - 5/5
1 6/5 - 12/5 Special Cycle II: 11/5 Trento
2 13/5 - 19/5 Max Strength + reactive strength 8m11
II
3 20/5 - 26/5 Anaerobic Power
4 27/5 - 2/6 Technique Schio (27/5 - 2/6)
1 3/6 - 9/6 First Competitions Cycle:
2 10/6 - 16/6 max. speed develop.
3 17/6 - 23/6 technique NB: from 2/6
II
III 4 24/6 - 30/6 to 20/6 injured
5 1/7 - 7/7
6 8/7 - 14/7 Salsomaggiore (24/6 - 29/6) European Cup 3rd 7m79
7 15/7 - 21/7 4/7 Udine 8m13
1 22/7 - 28/7 Regeneration cycle Formia
I
2 29/7 - 4/8 Max Strength + explosive strength
1 5/8 - 11/8 Cycle of Fundamental Competitions
2 12/8 - 18/8 Reactivity, Speed, Technique Grosseto (7/8 - 10/8) Tokyo:
3 19/8 - 25/8 11/8 8m11 Qualif: 30/8 OK
II 4 26/8 - 1/9 NB: 14/8 departure for Tokyo Final: 31/8 (7th with 8m01)
5 2/9 - 8/9
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Bologna 8/9: 8m35 +3.5m/s
Example of a microcycle: Preparatory Cycle II
(C. Toure: 23 March–30 Apr. 1997)
Monday: Tuesday: Wednesday:
- Technical jump drills and imitations Morning: Strength training - Plyometrics:
- Technique: 12-15 jumps, 5-7 strides - Snatch: 4x4x70-80kg 6x6hs - 1m int. (h = 91cm)
- Short Bounces: - Squat: -Long Bounces:
6L: from standing 2x6x120kg 6 time 5 hops (3dx/ 3sx)
6B: from standing 1x5x130kg 4 time 10 jumps (altern.)
6T: from standing 1x4x140kg - Speed endurance:
-Speed endurance: 1x3x160kg 3x100 /80 /60m
3x4x60m. (~6"7) - Step-up: 2x10x40kg rec. 5' e 4' and 8’ between
(rec. 2' et 5') -Take-off/step: Throws: 15 with 6kg
3x30m with barbell of 30kg (backward and forward)
Afternoon:
- technical sprint exercise (skip, etc…)
- Harnes:6-8x30m (~4"8) rec.4'
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(2)
Thursday Friday: Saturday:
Morning: Strength training - Plyometrics: - Sprint frequency drills
- Snatch: 4x4x70-80kg 6x6hs - 1m int. (h = 91cm) 3x15" skip
- 1/3 Squat-jump: -Sprint drills: 3x15" kick-back
6x8-6rep. with 100-120kg - Sprint starts (from blocks) 3x30m frequency sprint runs
- Calf-rise: 3x20x120kg 6-8x30m - Speed endurance
-Take-off / step: - Technique: 3x100m (rec.4')
3x30m with barbell: 30kg
6 jumps with 7 strides t ~10.5"
Afternoon: 6 jumps with 9 rec. 8'
6 jumps with 11 2x150m (rec.5')
As Tuesday but changing sprint
drills with Technical jump - Throws: 15 with 6kg t ~16"
drills (backward and forward) rec. 10'
1x300m (t~36")
Sunday: Rest
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Strength Training
Definition of strength:
Is the capacity of the skeletal muscle to produce
“tension” when stimulated.
The strength of a muscle depends on its
“section”.
In Sport literature we distinguish the following
strength expressions:
- Maximal dynamic strength
- Explosive strength
- Reactive strength
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21
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22
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23
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24
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25
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26
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Capacities of “Top” athletes
90%
19 21
80%
48 49
70%
76 93
NED Gunthör
J.P. Egger (1994): Athletes: Gunthör & NED 2011
28
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Strength training for
horizontal jumps:
• Specific to the event
• Individualised
Intensity (varies with the cycles)
• Volume (only with the general preparation cycle)
• Tested every 6 weeks (Bosco tests)
• Safe (teaching exercising technique properly)
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Long Jump
• Strength curve recorded at take-off
30
2011
Strength curve recorded when doing basic strength
execises (1- Quick ½ squat / 2 -½ squat jump
and 3-½ squat jump with bounce)
31
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TRAINING CONTROL
Normally at the end of
each mesocycle (4 -6 weeks)
1 2 3 4 5 6 Examples of Load distribution
in each microcycle:
1 2 3 4 5 6
- 5 :1 (Test)
- 2:1 – 2:1 (Test)
- 3:1 - 1:1 (Test)
1 2 3 4 5 6
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Throws
Date Long Jump Triple Jump 5 Jumps 10 Jumps
( 7 kg back)
1996 3m36 9m75 17m35 35m50 17m20
1997 3m38 10m20 18m05 36m80 18m40
1998 3m45 10m25 18m40 37m40 18m80
1999 3m47 10m35 17m80 36m50
Best performance in long jump with short run up:
7 steps 6m75
9 steps 7m20
11 steps 7m55
13 steps 7m86
Technical Tests
Best performance in sprint (training: manual timing):
(Cheikh Toure: 1996-99)
60m 6"3
80m 8"2
100m 10"1
150m 15"4
Run up: 19 or 21 steps. Last 6 steps (15m; time: 1"36-1"40)
Bosco tests
Reactivity 68 watt ( h.2g)
Squat jump 48cm
t
CM jump 52.7cm 2011
BOSCO TEST
REACTIVITY
∆
Data So Scm Sbw ∆ F/V
So /Scm
h ct Watt
EVANGELISTI
27/1/84 52.6 57.6 5.0 23.6 0.448 70.5 155 89.2
G.
CAMPUS M. 30/5/94 47.9 55.2 7.3 20.4 0.425 61.8 124 98.7
BUTTIGLIONE
15/5/94 48.1 54.8 6.7 22.9 0.476 63.5 159 78.4
D.
MAY F. 15/5/94 44.2 51.1 6.9 17.6 0.398 55.8 154 71.1
CAPRIOTTI A. 15/5/94 42.9 46.1 3.2 16.8 0.392 52.0 159 64.2
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STRENGTH TRAINING CONTROL:
BOSCO TEST (1)
35
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STRENGTH TRAINING CONTROL:
BOSCO TEST (2)
36
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Thank you for your attention
elio@iaaf.org
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