Approach Run

The Triple Aim of the Run

The approach run in the long jump is not simply running fast; it is a precision maneuver that must accomplish three simultaneous and critical objectives.

First, the athlete must reach his optimal speed (which is not necessarily his absolute maximum speed, but the maximum controllable speed, around 95-100%).

Second, the athlete must arrive at the beat board with millimetric precision to avoid the null without giving away centimeters.

And third, he must arrive with the correct body posture to execute the take-off. Elite jumpers practice this phase throughout the year because the success of the jump is built here.

If the run is inconsistent, the athlete will have to "fetch" the board in the last few steps, breaking the mechanics and ruining the conversion from horizontal to vertical speed.

Stability in the acceleration phase

To achieve board consistency, the key lies in the first few steps of the race. The initial acceleration phase should be stereotyped and repeatable.

A start from a static position (e.g., with one foot forward and knee flexed) or a controlled "rollover" start is recommended, rather than a lunging or jogging start, which introduces variability in the entry speed.

The athlete should attack the first six steps at 100% intensity. If the athlete runs at 70% or varies his effort depending on the day, his arrival at the plank will vary by meters.

By standardizing the start with maximum intensity and aggressive pushing mechanics, we ensure that the athlete is at the same point on the track at step six on every attempt, establishing a reliable rhythmic pattern.

Transition to vertical mechanics and visualization

Once the push phase (acceleration) is overcome, the athlete should transition smoothly into upright running mechanics.

In the middle of the track, the stance should be high, with the hips elevated and reactive contacts below the center of gravity.

This position is vital to prepare for takeoff; if the athlete stays low, he/she will not be able to rotate on the kick-off foot efficiently.

During this phase, the jumper uses peripheral vision to make (piloting) adjustments toward the board.

These micro-stride length adjustments should be made away from the board (4 to 6 steps before) so as not to alter the terminal velocity.