Want Explosive Power? Train Like a Long Jumper

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Here’s what we got for you in today’s edition:

• Discover the secrets behind Mike Powell’s record-breaking 8.95-meter long jump.

• Master the 4 crucial phases of the long jump with targeted training techniques.

• Elevate your athletic performance with explosive power, speed, and core stability exercises.

IN OUR INBOX

Welcome to 'In Our Inbox' where we answer your questions on athletic performance. Got a question? Send it to [email protected] - your question could be featured next! Let’s dive into today’s situation:

8.95 meters; That is the longest official jump recorded in history. Mike Powell made this jump at the World Championships in Athletics in 1995 in Tokyo. The technique is important in the long jump, although it is just one factor that influences the length of the jump. In addition to technique, several trainable factors can significantly impact the length of the jump.

ON YOUR MARK

To excel in the long jump, athletes must have excellent body control. The entire body must generate power and stability to jump as far as possible. Additionally, speed is crucial for success in the long jump.

Before we delve deeper into the muscles and physical qualities a long jumper must possess, let's look at the basic elements of the long jump. The long jump can be divided into four phases where strength, speed, and technique vary in importance.

The first phase is the run-up, where speed must be generated for the forward momentum needed during the jump. The second phase is the take-off, where the jump is initiated. The flight phase is the third phase, focusing on techniques to maintain balance. The final phase is the landing, where technique is used to maximize the length of the jump.

In the run-up phase, many athletes have opportunities to improve their long jump distance. The top athletes in the long jump event are often also fast sprinters. Being fast over a short distance is essential for building up energy for the jump.

The speed athletes need to achieve is personal for each athlete, as it is not their top speed. At the moment of jumping, the athlete must be at their optimal speed to jump with control and power.

GET SET

For a successful long jump, the right speed and amount of explosive power are essential. During the run-up, you generate energy, and your muscles, particularly your leg muscles, need to convert this into jumping power.

Explosive power is a combination of muscle endurance, muscle strength, and speed. The first step to improving this is to work on your cardiovascular fitness. You can do this by incorporating sprint training into your schedule. Adding sprint training will help your body get used to the sprinting required during the run-up phase.

The body of a long jump athlete must be accustomed to short bursts of high power, which can be effectively trained with sprints. Start by training with 100-meter sprints with 2 minutes of rest in between and gradually increase the number of sprints. Sprint training is demanding on your body, so consider this in your schedule and aim for at least one sprint training session per week.

The second step is to work on your overall body strength with regular strength training. The focus should be on intensively training the leg muscles, glutes, and calves. By training these muscles, you will be able to push off more powerfully during the take-off phase.

Don't forget to train the upper body as well, as it is important for stability and plays a crucial role during the take-off phase. Training the abdominal muscles is essential for long jump athletes because it helps keep the body stable during the flight and landing phases.

In addition to strength training, it is important to work on your explosive power. You can improve your explosive power by using plyometric exercises. One plyometric exercise that fits well with the movement pattern of the long jump is the squat jump.

The exercise can be performed with or without weights. The athlete performs a normal squat but jumps explosively upwards when coming up. Make sure you are well warmed up before doing plyometric exercises to prevent injuries.

GO

1. Plyometric Exercise: Squat Jump

• Frequency: 2-3 times per week

• Intensity: High (bodyweight or with light weights)

• Time: 3 sets of 8-12 repetitions

• Type: Plyometric Exercise

Description:
Begin in a squat position, then explosively jump upwards as high as possible. Land softly and immediately lower back into the squat position for the next jump. This exercise is key for developing explosive leg power, which directly translates to the take-off phase in long jump.

2. Sprint Training

• Frequency: 1-2 times per week

• Intensity: High (short bursts of maximum effort)

• Time: 6-8 sprints of 100 meters with 2 minutes of rest in between

• Type: Cardiovascular and Speed Training

3. Strength Training: Bulgarian Split Squat

• Frequency: 2-3 times per week

• Intensity: Moderate to High (use weights that challenge you but allow for proper form)

• Time: 3 sets of 10-12 repetitions per leg

• Type: Strength Training

4. Core Stability: Plank with Leg Lift

• Frequency: 3 times per week

• Intensity: Moderate

• Time: 3 sets of 30-45 seconds per side

• Type: Core Stability Exercise

Description:
Start in a plank position, ensuring your body is in a straight line from head to heels. Lift one leg off the ground, hold for a few seconds, then lower it back down. Alternate between legs. This exercise strengthens the core, enhancing stability during the flight and landing phases of the long jump.

AROUND THE STADIUM

• Longest Official Jump: Detailed breakdown of the World Record Jump by Mike Powell

• Biomechanical Study: Examination of the biomechanical factors influencing long jump performance.

• Research Insight: Investigates optimum take-off techniques and muscle design in the long jump.

• Physics Explored: A deep dive into the physics behind long jump performance.

• Speed Dynamics: Analysis of the speed capabilities of elite long jumpers.

• Training Guide: Comprehensive guide on training and techniques for improving long jump performance.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.