Long Jump Approach Check Marks
By Coach Nate Hoey
Assistant Track & Field Coach
Washington and Lee University
The long jump is a very exciting event to watch, coach and compete in. Athletes challenge their speed, strength, explosive power and technical consistency. Coaches have the opportunity to make adjustments if needed and when a competition comes down to the final round, electric excitement is felt throughout the stadium. It is here when a jumper’s ability to stay consistent will pay off in huge performances. The approach run up can often change due to a number of reasons (weather, athletes level, excitement…) Check marks are a great way to enable a jumper to have consistent approach runs time and time again.
How long should the approach be?
-The approach run should always start short and increase with experience and maturity. It is often cited that at its longest an approach run should be around 120 feet or so. Most athletes will achieve top speed in 40 yards, so any excess is typically seen as wasted energy. Often athletes with an approach too long in length will typically have their best jumps early then fall off later in the competition due to this loss in energy.
What are check marks?
-Check marks are a series of marks placed throughout the jumpers approach run. Check marks are utilized by both the jumper and the observing coach. Check marks also give immediate feedback for quick approach adjustments.
How many check marks should be used?
-There are many schools of thought on the number and placement of checkmarks. For our purpose in this article we will describe a basic 4- mark system. For descriptive purposes we will utilize a 15-step approach (or “8-rights”).
Check Mark #1 Start of Approach
Check Mark #2 2- Strides Into Approach
Check Mark #3 7 -Steps From The Board
Check Mark #4 Take Off At Board
#1 #2
- - - - - - - -
- - - - - - - - -
#3 #4 (take-off)
How do I set up my check marks?
To establish your approach run and check mark positions it is recommended to move the approach to the track (with a measuring tape pulled out). The jumper should put a mark down at 0. This will become check mark #1 (the starting point).
-Starting in a consistent manner hinges on the jumpers first few steps. To
establish the jumpers Check Mark #2:
-Have the jumper repeat their start and approach run (have them
run their first 5 steps).
-The coach or observer will watch for the 2nd step and mark it
with tape.
-The jumper should repeat this for 3-5 repetitions.
-Take the average mark for Check Mark #2
How should I use check mark #2?
Once a proper mark is established, the jumper can make huge strides in consistent approaches by ensuring their second step hits this marker. This will enable the jumper to start off the same way every time. This really comes in handy when a jumper gets very excited and may start their approach too aggressive sometimes. When they strive to hit this marker each time they literally get off on the right foot!
-To establish check mark #3 (the short check mark, and coaches mark):
-Repeat the process from check mark #2
-Jumper should be at top speed by mark #3.
-Jumper should start at check mark #1 and continue to sprint for about 11 steps (using check mark #2 to ensure consistency).
-Coach will focus on the 9th step (5th right) and mark with tape.
-Repeat for 3-5 repetitions
-Take average for check mark #3
How do I use check mark #3?
When a jumper hits mark #3 they should hit the board right on. Any deviation from the board when the jumper hits #3 is typically caused by the jumpers penultimate step (or lack of, i.e reaching). Any deviation of mark #3 is typically caused by the jumpers initial approach (either starting too fast or too slow). For example:
-If jumper hits mark #3 and fouls -- the jumper is most
likely reaching for the board
-If jumper is over mark #3 -- they typically are starting too
fast in the beginning of the approach
*Note: between #2 and #3 the jumpers should be
gradually and consistently building up to top speed.*
Therefore check mark #3 is best used as a coaches mark. A coach can watch the foot placement of this marker during a jump. Based on the foot placement for mark #3 and the foot placement on the board the coach and jumper can make the necessary adjustments.
-To establish check mark #4 (take off board)
-The final check mark will be the eventual take off board.
-Again the jumper will repeat the previous process.
-The jumper will complete the full 15 steps (8 rights)
-The coach will watch and mark the 15th step or 8th right.
-Repeat for 3-5 repetitions
-Take the average for check mark #4
-This distance will actually become your starting point when we move over to the runway.
How do I convert my measurements and marks to the runway?
While the tape marks for #1,#2,#3 and #4 are still down on the track, take the tape measure and rotate it so the 0’0” reading is located on the opposite end. Check mark #1 should now read a large number (100’ for example) while check mark #4 should read 0’0”. The jumper can now record all the marker distances and place them on the runway!
The long jump can be a great event and at times a frustrating event. Every jumper has their story of when they hit a HUGE jump….but fouled by a 1/4”. When approach work is consistently rehearsed and check marks are use by the jumper and coach, a smooth consistent approach can help set up an explosive long jump PR!
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