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The long jump is broken down into four components. The First being the run up; then the take
off; then the flight then the landing. Now within the run up, the most important
thing is consistency and being able to be on the same place on the board everytime that
you run down. The second most important thing is speed, the fact you must accelerate from
the first point to the end point which is the board and your speed must be greatest
at the board, so it's a gradual increase in momentum.
You must also have great power and be able to convert the power from the running and
the speed into the jump. In the take off it is important that you are
on the board. Just before this point you go through the amortization phase where you have
a slight sink or dip of the hips and this allows you to transfer your power of speed
from the run up into the take off. Now this point you have to drive your free
knee or your none take off leg through and forward which helps change the momentum from
horizontal to vertical. Within the flight people have different techniques
in the air, these include: The Hang, where you hold in a hang position
in the air. The Sail, where you literally sail through
the air hips first and the Hitch Kick which looks like a running motion through the air.
This phase is probably least important technique-wise becuase you are actually in the air and you
are just maintaining as much time as you can airborn.
The landing phase is crucial because you can gain up to half a meter to a meter on this.
This is where your leg shoot comes in. It is where you pull the heels up; you bring
the head down towards the knees and then pull the body in towards the heels as you hit the
sand. This is one of the most important parts and can win you or lose you a long jump competition