Step Technique (Second Jump)

The transition to acyclic movement

The Step or second jump is technically the most complex and unnatural phase, where the transition from a cyclic movement (the Hop) to a large amplitude acyclic movement occurs.

After landing from the Hop, the athlete must propel himself into the Step by changing the mechanics: now the free leg (the one that did not touch the ground in the Hop) must launch forward and upward with a powerful pendulum or "kicking" action. This free leg becomes the motor generator of height.

A "split" or scissors position in the air is sought, where the front leg is held high and extended as long as possible ("ride the drive"), while the back leg (the one you just pushed) is fully extended

The battle for height and stance

The challenge of the Step is that the athlete tends to rush toward the ground due to the loss of speed.

To counteract gravity, the jumper must keep the knee of the free leg high and locked parallel to the ground.

If the knee drops prematurely, the foot will touch the ground prematurely, drastically shortening the step distance (a short Step is the main cause of poor marks).

The visual instruction is to "float" or "stay in the air", keeping the trunk perfectly vertical.

Any forward lean of the chest in this phase will cause the receiving foot to stay back, killing the transition to the final jump.

Active preparation for the Jump

The Step landing should be, as in the Hop, aggressive and active. The athlete should "pull" the ground back with the front leg as the back leg prepares to step swiftly to the front.

It is crucial that the foot be in dorsiflexion (toes up) prior to contact to pre-tension the calf muscles and Achilles tendon. This allows for immediate reactivity.

A well-executed Step does not feel like a long jump, but like a springy bridge that transfers the remaining speed towards the final Jump.

If the Step is pass