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two strides, takeoff and action in the air, and landing. Speed in the run-up, or approach, and a high leap off the board are the fundamentals of success. Because speed is such an important factor of the approach, it is not surprising that many long jumpers also compete successfully in sprints. A classic example of this long jump / sprint doubling is performances by Carl Lewis. The long jump is notable for two of the longest-standing world records in any track and field event. In 1935, Jesse Owens set a long jump world record that was not broken until 1960 by Ralph Boston. Later, Bob Beamon jumped 8.90 meters (29 feet, 2-1/2 inches) at the 1968 Summer Olympics at an altitude of 7,349 feet, a jump not exceeded until 1991. On August 30 of that year, Mike Powell of the United States, in a well-known show down against Carl Lewis, leapt 8.95 m (29.4 ft) at the World Championships in Tokyo, setting the current men's world record. Some jumps over 8.95 m (29.4 ft) have been officially recorded (8.99 m/29.5 ft by Mike Powell himself, 8.96 m/29.4 ft by Ivan Pedroso), but were not validated since there was either no reliable wind speed measurement available, or because wind speed exceeded 2.0 m/s. The current world record for women is held by Galina Chistyakova of the former Soviet Union who leapt 7.53 m (24.7 ft) in Leningrad in 1988
Training
The long jump generally requires training in a variety of areas. These areas include, but are not limited to, those listed below.
[edit] Jumping
Long Jumpers tend to practice jumping 1-2 times a week. Approaches, or run-throughs, are repeated sometimes up to 6-8 times per session.
During pre-season training and early in the competition season weight training tends to play a major role. 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.
[edit] 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.
[edit] Bounding
Bounding is any sort of continuous jumping or leaping. Bounding drills usually require single leg bounding, double-leg bounding, or some variation of the two. The focus of bounding drills is usually to spend less 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.
[edit] 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. A common tool in many long jump workouts is the use of video taping. This lets 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.
In this report: exercises guaranteed to increase your strength, stamina, fitness and speed
Your first step to boosting your performance: drop those out-of-date exercise routines Be specific! Why selective training techniques produce better results Exploding the myth of hard training: dont rely on long, tough workouts to attain peak performance Increase strength and power by altering the way your muscles are controlled by the nervous system Improve your fitness, including your speed, endurance and work capacity, while at the same time having fun and introducing variety into your regular routine Free Coaches' Training Secrets Report
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Dear Colleague, Surprising results are currently being achieved in various competitive events. And theres a common reason given during the question and answer sessions that follow the winning performance: My coach introduced some new training techniques and my performance just shot through the roof Unfortunately, thats where the flow of information stops. Because theres no way anyone will give his or her coaching secrets away! However, as the worlds premier source of sports research information, we have access to these techniques. And as you read through this report, youll discover two amazing pieces of information:
1. Most athletes do the wrong exercises for their activity 2. By adopting the right training techniques, you can boost your performance right away Inside this report youll find the secret training methods used by the worlds top coaches and sports people. I recommend them to you. As an international athlete and gold medallist I use them myself. Sylvester Stein Sylvester Stein Chairman Peak Performance Publishing
theyre not; in fact, just a small percentage of them actually reach their highest attainable level. To find out how you can reach your peak with the latest training techniques, you can read Peak Performance for two months with a low cost trial subscription
If you want to improve performance, the cardinal rule is: be more specific
Your best gains in performance will be achieved when key parts of your training closely mimic what you do when you compete. The more specific your training, the greater the impact on your performances. This is true in running and strength training, for example. Scientific studies have shown that when individuals train their arm muscles at a specific angle, they achieve major gains in strength, but there are almost no improvements at other angles, even though exactly the same arm muscles are involved. Expressed another way, the performance of slow, heavily loaded strength training helps strength but not speed or power. On the other hand, doing explosive stuff makes athletes great at developing muscular force quickly, but maximal strength doesnt budge. From our observations of hundreds of training sessions, its clear that most athletes and sportspeople are simply doing the wrong training!
increase your quadriceps-muscle strength when you are in a seated position. None of them helps you run faster. Our recommended training regime closely mimics the overall body posture and muscle mechanics of running. And once youre good at doing such specific exercises, we recommend that you move on to strength routines that will help you exert muscular force in a rapid manner in a horizontal direction, i.e., toward the finish line of your race. Okay, you say, that all sounds plausible enough, but where is the proof that such training is better than the traditional fare of leg extensions and bicep curls?
How the right kind of training increased strength and power by 21%
Thanks to work carried out at The Centre for Exercise Science and Sport Management of Southern Cross University in Lismore, Australia, the proof is at hand. At Southern Cross, scientists divided 30 exercisescience students who had been engaged in weight training for a period of at least one year into two different groups. One group, the control subjects, continued their normal training over an eight-week period. The second group also trained normally but added in two additional strength sessions per week. Only two exercises were used in the training. At the end of eight weeks, both groups were assessed on a variety of tests of strength and power. After eight weeks of the specialised sessions the athletes strength and power improved by 21 per cent! Get your free copy of the special report Top 15 Resistance Exercises when you take out a cheap trial subscription to Peak Peformance
Why wasnt there an increase in knee-extension power? Even though exercises focused on the quads, the muscles are used in a totally different way.
Warning: Doing too much hard training can devastate your muscles, harass your hormonal system, and implode your immune system.
Ultimately, nervous-system recruitment of the various motor units within the quadriceps muscles is totally different in the two activities, so we shouldnt expect squat training to benefit knee-extension power. The study showed that knee-extension exercises dont improve running ability. Yet knee extensions are among the most popular exercises carried out by the running community!
Click here for your free Dynamic Power report Why these exercises fail By now, you know the reason for the failure of these exercises: they are specific only in the muscles used, not in the way they are used.
must be balanced optimally with rest and recovery in order to reach the mountain-top. Unfortunately, identifying the right balance of hard work and recovery is the most difficult part of serious training. If your training programme has too much recovery, you wont be able to carry out enough quality work to reach your peak. If your schedule has too little recovery, muscles wont be able to repair themselves properly after workouts. Performances actually worsen instead of getting better. The leading training newsletter Peak Performance reports that recovery should be so well understood and actively enhanced that it becomes a determinant component in training. Peak Performance explains that recovery must do more than simply rest the muscles; it must actually move fitness upward. For that to be true, you must completely understand recovery. You must know exactly what recovery is and precisely how long it takes. You must learn techniques for increasing your speed of recovery, so that the amount of quality work you do can be progressively expanded.
Youll feel a sense of warmth and relaxation in your muscles and perspire lightly by the end of your five- to seven-minute warm-up period. Dynamic Mobility exercises work on joints from your neck to your toes and if youre wondering why you should attempt to expand the mobility of your neck and shoulders when the prime movers during your workout are probably your legs, wonder no more. Your whole body functions as a unit a chain of interrelated parts. For example, if your shoulders are stiff, you wont have a quick, fluid arm swing when you are running. If you dont have proper arm swing, your legs will slow down and so will your performance. Mobility training should be carried out before every workout. It has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions. Best of all, youll also notice an appreciable improvement in your workouts and your competitive efforts!
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preventive gymnastics is to strengthen particular parts of the body in order to minimise the risk of injury.
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Reducing dehydration
For years, scientists have searched for a way to reduce dehydration during summer training and competition. Now, scientists at the Veterans Administration Hospital in Albuquerque, New Mexico, have discovered a safe, natural chemical they claim can do the job.
The chemical is glycerol, a three-carbon molecule that is found in every molecule of fat in the human body. When glycerol is ingested with water prior to exercise, blood volume stays high, heart rates remain low, and hot-weather performance improves, say the scientists. In the research, 11 competitive cyclists took glycerol and water and then tried to exercise on a bicycle for as long as possible in high temperatures. When glycerol was taken, the cyclists were able to exercise about 21 per cent longer, compared to consuming only water. Glycerol was also superior to water at preserving blood volume and preventing significant rises in body temperature or heart rate during exercise.
The effect? The supplement had no effect on performance. Total endurance times were similar; the supplement didnt lower lactate, increase blood concentrations of glucose or free fatty acids or make endurance exercise feel any easier. Although many endurance athletes use these supplements fairly frequently, theres no scientific evidence of any benefit.
By systematically analysing a poor performance you can pinpoint and overcome the causes Click here
what is anaerobic, what aerobic training involves and what anaerobic? 12. Are you over-stressed in your nonathletics life? You may work full-time. Do you consider this a hindrance to your athletics progress? 13. If you feel over-stressed how do you pinpoint the stresses and take active steps to reduce them? 14. Most athletes have a bee in their bonnet about some aspect of their preparation. Have you such a bee in your own bonnet? If so, how do you handle it?
Fun workouts to boost fitness, speed and endurance, and correct weaknesses
How can you improve your fitness, including your speed, speed endurance, leg power, and work capacity, while at the same time having fun and introducing variety into your regular routine? The answer is to rely on a mixture of exercises that are combined with mobility and agility drills to form a sequenced training session of high-energy activity. These workouts can be altered to suit the needs of different athletes. Specific weaknesses in an athletes fitness in speed, stamina or leg
power, for example, can be corrected by focusing on various parts of the overall programme.
Speed development
Speed development training helps develop foot speed by emphasising exercises that improve sprint form. The increased speed that is developed provides the foundation for more specific speed training that is carried out during the pre-competitive and competitive phases of the training year. To receive a copy of the basic training units, which are the building blocks of run-play workouts, please click here.
Race performance times would be constant, or deteriorate if recovery processes could not even preserve the status quo. The correct training should:
Repair existing proteins Add additional proteins to their overall structure in order to increase strength Synthesize greater-than-normal quantities of aerobic enzymes in order to expand lactate threshold and VO2max Store unusual quantities of energy so that the durations of quality workouts can be extended and high-quality speeds can be maintained for longer periods of time during your event
Tests also found that athletes who fail to take the right food following their workouts because of sheer negligence or a desire to shed weight are losing out in the long run, because their recovery processes suffer.
10 examples of how the Peak Performance newsletter can boost performance and improve fitness
By subscribing to Peak Performance youll have the same information as the worlds top coaches and competitors the ones that come back with medals and trophies from international events. In each issue youll discover new, tested techniques that coaches and sports therapists are currently using to extend the limits of athletic achievement. These are for you to use in your own sport. Here are ten examples of how Peak Performance can begin to improve your performance right away: 1. Boost your oxygen supply: discover two cheats to increase blood volume to exceptionally high levels before important competitions. These techniques will reduce the heart rate during exercise and deliver more oxygen to hard-working muscles 2. Slice away body fat, build muscle: use our easy, short workout just three times a week to carve away body fat and replace it with lean muscle 3. Increase endurance performance by up to 17%: simple strengthening exercises can improve: o Strength o Power
Economy vVO2max o Lactate threshold, the best predictor of endurance performance 4. Instantly available injury treatment: read how a simple twominute procedure can handle most cases of knee pain 5. Achieve outstanding speed in distance events: achieve your highest level of performance and build functional strength with neural training fine-tuning the nervous system 6. How to outgun the rest of the field: one of the oldest training methods, forgotten for most of this century, has been rediscovered and is being used to win events 7. Increase muscle strength the easy way: we show how to cut out time-wasting exercises and build muscle strength the fast way 8. Sports nutrition: there are some energy drinks that will help you but which are they and when should you take them? 9. On-line access a wealth of best practice advice: free access to the World Sports Science Library web site, now established as a national centre for practical, performance-boosting tips and the latest advances 10. Reduce dehydration and get more from your exercise: scientists have discovered a safe, natural chemical that reduces dehydration during training and competition
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Long jump combines speed, technique and strength into one area of competition. In order to improve your technique, you must master the approach, take off, flight and landing. Once you improve your technique, you should be able to jump farther and be a better long jumper overall.
1. Step 1
Listen to your coach. Your coach watches you and can tell you which aspects of your technique need to be improved. She should have a fundamental understanding of the components involved in long jump and be able to help you understand them. 2. Step 2 Watch demonstration videos to mentally prepare yourself to long jump. They also show you proper technique, which you want to mimic. If possible, video tape your own long jump and compare it to the video, watching both in slow motion. Make mental notes of differences and work on those aspects. 3. Step 3 Strength train to develop muscles. The speed of your approach and your body's ability to launch itself into the air are key aspects of being a good long jumper. Strong muscles can also protect your body from the impact of landing. 4. Step 4 Nail the approach. You should be able to reach your optimal speed in 17 to 21 strides. Your last stride needs to hit the take off board and propel you into the air. You must be able to adjust your approach to compensate for the direction of the wind. 5. Step 5 Focus on the take off. The take off for long jump begins before your foot hits the take off board. In the next to last stride, you need to sink into your hips so that your take off foot is slightly in front of your hips. At take off, the hips should be slightly in front of your shoulders, your head should be up, and your eyes should be looking forward and slightly up. 6. Step 6 Propel yourself forward. The Stride Jump, Hang Style and Hitch-Kick are the 3 common ways a long jumper flies through the air. Whichever method you use, you want to use your arms and your non take off leg to propel your vertical jump forward. Many professional long jumpers use the Hitch-Kick, which looks like you are continuing to run mid-air. 7. Step 7 Position your body for the landing. If you land on your face or your butt, your angle for landing is incorrect. You want to push your heels as far away from
the take off board without landing on your bottom. At contact, jam your heels downward, contract your hamstrings and turn your hips to the side.