Takeoff Preparation (Penultimate Step)

The biomechanical function of the penultimate support.

The penultimate step of the approach run is perhaps the most important from a technical standpoint for flight generation.

Its function is not to propel forward, but to alter the trajectory of the center of mass. The athlete must execute a deliberate but subtle lowering of the hips.

This is achieved by modifying the stepping mechanics: instead of attacking with the metatarsal (as in sprinting), a full plantar contact is sought.

This biomechanical change slightly reduces the height of the hips and allows the body to rotate over the supporting foot, making it easier for the center of gravity to drop low enough to create a vertical angle of projection in the next step, which will be the take-off.

The forward movement of the swing leg

By lowering the center of mass in the penultimate step, a crucial side effect occurs: the take-off leg (the one that is going to hit the board) comes forward significantly with respect to the body. This forward movement is necessary to create long leverage.

If the kicking foot were to land directly under the hips (as in normal running), the athlete would be thrown forward with a lot of horizontal speed but no height.

By bringing the foot forward through the action of the penultimate step, a locking angle is established that will allow the accumulated horizontal velocity to be converted into vertical velocity.

It's like sticking a pole into the ground to jump; you need to plant it in front of you to go up.

Maintaining speed in transition

The big danger in this phase is "sitting" too much or slowing down. The hip descent should be active and rhythmic, not a passive collapse.

The athlete should feel that he/she is rolling on the penultimate foot, actively pushing into the final step.

Novices are often observed to exaggerate this step, landing heavily with the heel and slowing the run. Correct technique involves a flat, quick contact that preserves inertia.

The transition between the penultimate and final s