Approaching Greatness

Managing Approach Run Length in Horizontal Jump Training and Competition

Whether in training or competition, the length of the long or triple jump approach is a critical variable. Approach length dictates velocities as the jumper arrives at the board, and longer approaches (bringing higher velocities) raise the ceiling on performances. Of course, we all know that raising the ceiling isn’t necessarily the same as raising performances. An approach that is too long (and produces velocities that are too high) increases coordination demands and might very well decrease performances. In the same way, approaches in training should allow the purpose of the practice to be accomplished. When you take this into account, its remarkable how little thought is often given to such an important factor.

STEPS OR METERS?

The key factor in approach run planning is the number of steps employed. More steps mean greater velocities. While an approach of a certain number of steps is associated with a certain measurable distance, it’s not smart to base approach length decisions on that measurement. Stride length is determined by talent and training. Better, more highly trained athletes exhibit longer stride lengths. In fact, when athletes of comparable talent and training levels use the same number of steps (and styles), their approach distances are often very similar.

COMPETITION APPROACH LENGTH – NORMS

In long jump competition we see a wide range of approach lengths, sometimes as little as 12 steps or as long as 22 steps. When examining better long jumpers, 12 to 14 steps seem common for ages up to 12. Thirteen to15 year olds usually use

14 to 16 steps, and 16 to 18 year olds use 16 to 18 steps. Approaches longer than 18 steps are reserved for older and elite level competitors. The triple jump, with its higher level of coordinative demand, usually shows athletes using slightly shorter approaches than in the long jump. Most triple jumpers (at any level) usually use one to four less steps than they might use in a long jump competition. This, of course, is also affected by the athlete’s technical proficiency. For example, an athlete who is very sound technically in the triple jump might use only one to two steps less than they would in their long jump approach, while a person who is technically sound in long jump but struggles in the triple jump might use three or four steps less.

Odds And Evens

In our discussion, we have been using predominately even numbers, but odd numbers of steps are allowable and, in some cases, advised. To understand this, we must have an understanding of human handedness patterns. All humans possess a leg that is stronger than the other, while the other leg is more coordinated than the strong leg. In most cases, right-handed people show a strong left leg and a coordinated right leg, although this is not always the case. Left handers (for some reason) do not show comparable patterns, meaning it’s not unusual at all for a left-handed person to have a strong right leg and coordinated right leg (the pattern we normally associate with right-handers).

In any case, the strong leg should always be forward in the starting stance. Most athletes prefer to long jump off of the strong leg, which results in the approach containing an even number of steps. Some athletes, however, particularly the faster

Approaching Greatness

ones, struggle to coordinate takeoffs at high speeds with the strong (but less coordinated) leg, and prefer to jump off of the coordinated leg. This results in an approach containing an odd number of steps.

In the triple jump, using the coordinated leg for the first two takeoffs (when speeds are higher) and the stronger leg for the final takeoff (when velocities have decreased) is advised in most cases. Since the strong leg is forward at the start, this would result in a triple jump approach containing an odd number of steps. If this athlete long jumps off of the strong leg, it would result in using an even number of steps in the long jump and one or three less steps in the triple jump (resulting in an odd number of steps). Situations like this one, where a jumper might use an even number of steps in one event, and an odd number in another, are seldom mentioned but are a perfectly acceptable coaching practice. Some athletes do execute the first two takeoffs with the stronger leg, which results in an even number of steps in the triple jump approach. In most cases the coach would use two or four less steps in the triple jump approach than would be used with the same athlete in the long jump.

COMPETITION APPROACH LENGTH –ADJUSTMENTS AND PROGRESSIONS

The norms previously provided serve as a solid starting point for the coach when beginning to work with an athlete. However, there are exceptions, and we must identify factors which indicate a need for a longer or shorter run. Extreme levels of technical difficulties or inconsistencies might force an athlete to take less steps. In this case coach and athlete are hoping that the decrease in step number, even though it might lower the potential performance, might result in a higher level of consistency.

Remarkably high levels of consistency in the horizontal jumps are not always something to be happy with. Examining most high level long or triple jump competitions shows that top competitors usually hit two great jumps per competition, with the remaining trials being average, poor, or fouls. The reason for this apparent inconsistency is risktaking behavior. If the approach run is long enough and the velocities are appropriate, it’s difficult to hit all three or six jumps due to the high velocity and high coordinative demand. Remarkable levels of consistency at a certain level are often a sign of underachievement and the need for a more risk- taking philosophy when approach length is determined.

Training The Meet Length Approach

Developing the long or triple jump approach requires training and repetition. Constant efforts at improving acceleration abilities result in improved momentum values. Easier achievement of high velocities allows relaxation at takeoff and budgets coordinative capabilities to allow better takeoffs. Improvements of maximal velocity raise the ceiling on performance. While not critical at the developmental level, speed endurance is very important with emerging elite and elite competitors. Speed endurance improves levels of specific coordination at high speeds and results in more comfortable, fluid takeoffs.

Of course, rehearsal of the meet length approach is a critical part of the training program as well. Once the specific preparation training phase has begun, regular rehearsal should start and remain a constant part of the training regimen for the entire season. Most programs devote one day a week to this purpose. In a competition, a jumper will typically do two to three warm-up efforts and then get six trials in the competition, so doing eight to nine approach runs in a session makes sense. During the competitive season, the training schedule is often crowded. If mastery levels are high, you can do a few less, and devote the remainder of the session to speed or speed endurance work on the track afterwards. Its not unusual for jumpers inseason to do four to six full approach efforts in training, then finishing with one to three speed endurance efforts of 120 meters on the track. Of particular importance is implementation of the takeoff. Many coaches have failed because they figured that short run jump work on the takeoff would suffice and they failed to address the takeoff in these full-approach sessions. While these sessions will always involve the same number of steps that the jumper uses in competition, it can be a time to experiment with a longer approach and assess its potential benefits.

EARLY SEASON MEETS –LONG OR SHORT RUNS?

A common part of long and triple jump coaching culture is using shorter approaches in early-season meets, then progressing to longer approaches later in the season. This is a destructive practice. There are incredible levels of subtlety in the rhythms and distribution of an approach of any length, and mastering them requires many repetitions at intensities that can only be achieved in competition. Employing short runs during the first part of the competitive season only delays and inhibits the mastery of these subtleties.

Short Run Jumping

Long jumping and triple jumping from runs that are shorter than the meet length run is a common (and highly productive) coaching practice. The shorter runs reduce velocities, so the physical demands are lessened, allowing more repetitions to be done safely. Also, the reduced velocities are more conducive to skill development. Nearly every successful jump program uses short run jumping one or two times a week as the cornerstone of the technical development program. These sessions are scheduled separately and independently of the full approach rehearsal themed sessions.

MANAGING THE LENGTH OF THE SHORT APPROACH – STARTING POINTS

At the start of the training season, skill development is our top priority, so the short approach should be short. Most horizontal jumps training programs begin work using approaches of six to eight steps. (Odd-even concerns are still valid here, five to seven steps approaches are possibilities for jumpers with an odd number of steps in their full approaches.) These should be done sooner rather than later, within a week or two of the onset of training. Skill development in the earliest part of the training year is critical, since skill teaching is much more likely to succeed before the tough workouts of the specific preparation period begin.

MANAGING THE LENGTH OF THE SHORT APPROACH – PROGRESSION

Over time, we want to add more velocity to the practice environment to simulate competition and challenge the athlete’s levels of skill mastery. In horizontal jumps training, this results in a gradual increase in the number of steps in the short approach run over time. This progression continues, adding two steps at a time, until 12 (or 13) step runs are being done in training. The rate of progression is determined by the time available. The 12 to 13 step threshold must be achieved prior to the start of the competitive season in order to adequately prepare the athlete for the meets. More available time allows more patience in this progression. A good coach measures the time available and budgets the time accordingly.

WHY 12-13?

Two to three sessions of short run jumping from 12 to 13 steps are an essential part of horizontal jump preparation. This is because any problems that are likely to appear in competition will be visible at 12 to 13 steps. Runs shorter than 12 to 13 steps may not reveal these issues. Horizontal jumpers seldom, if ever, do true, full approach, meet-like jumps in training, due to the high demand associated with those efforts. However, progressing the short approach to 12 to 13 steps (along with regular full approach runway practice) subjects the jumper to enough velocity and intensity that they can successfully synthesize technique at meet speeds in early season competitions. It is hard to achieve meet-like intensity and adrenaline levels in training. However, the use of runway practice and progressing the short approach to the 12 to 13 step range in training progresses the jumper to a point where early season meets can serve as high intensity training sessions and avoid the need to do such work in the training environment.

Serpentining The Short Run Progression

Learning a skill is an adaptation, not unlike any other adaptation that results from training. Adaptation requires periodic increases in intensity. An many cases, coaches fail because they don’t progress the length of the short approach run because complete mastery at that level of speed and intensity has not been achieved. Complete mastery cannot be expected until the level of practice intensity challenges the current level of mastery.

For example, a coach might begin a long jumper’s short run jump progression at six steps. After a couple of sessions, improvement has occurred, but complete mastery has not been achieved. It’s not reasonable to expect complete mastery to be achieved until the athlete has been challenged at a different, higher level of intensity. So, in this case, instead of staying with the sixstep work, a session of eight step jumping should be planned. This eight-step session will challenge the athlete at a new level. This new level of intensity might result in a subpar practice, but will assist greatly in achieving mastery at the six-step level of intensity. For this reason, its advantageous to use a serpentine approach to increasing the length of the short run, rather than a linear progression

A common serpentine progression might occur like this. After beginning with a couple of six-step sessions, an eight-step session is done, followed by a return to 6-steps. It is in this return to six steps, due to the shot of intensity received from the eight-step session, that high levels of mastery and progress are seen. After this, the coach would schedule a couple of eight-step sessions, followed by a 10-step session. This 10-step session would be followed by the final eight step session, followed by a couple more 10 step sessions. After these, the first 12 step session would be scheduled. In this model each time modest levels (not high levels) of mastery are shown, intensity is increased as a challenge and stimulus to the athlete.