Key Drills for Successful Long Jump Performance - What sport science says about the long jump in-flight techniques by Ajamu Olaniyan

Chapter 1: Long Jump Introduction_Preview
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Long Jump Course Highlight Video
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What sport science says about the long jump approach
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What sport science says about the long jump take-off
Lesson 4:
What sport science says about the long jump in-flight techniques
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- Linthorne (2008) Biomechanics of the long jump
  - In the flight phase the athlete must control the forward rotation that is produced at take-off and place their body in a suitable position for landing.
  - During the flight phase, most long jumpers either adopt a 'hang' position or perform a 'hitch-kick' movement.
  - Both techniques are designed to control the forward rotation of the body during take-off; that control allows the athlete to attain an effective landing position.
  - The hang and hitch-kick techniques deal with the angular momentum during the flight phase in different ways.
    
    The hang technique the athlete attempts to minimize the forward rotation of the body.
    
    The hitch-kick counters the forward rotation through arm and leg movements.
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Flat Flat Drill
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Toe-Toe-Toe-Flat-Flat
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Toe-Toe-Toe Flat-Flat Drill
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Bounds (Horizontal Plyometrics)
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Skips (Horizontal Plyometrics)
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Skips for the Long Jump
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Skip Flat-Flat Drill
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The Long Jump Approach
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Landing Drills
Chapter 2: Long Jump Workout