Horizontal Jumps Landing Progression Simplified
Explore a simplified landing progression for horizontal jumps with detailed drills and cues for optimal performance. From seated pike drills to sand landings, enhance your technique and biomechanics for better results in long and triple jump events.
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Horizontal Jumps Simplified Landing Progression Luke Syverson, Berry College
Physics of IN AIR and LANDING Stages of Jumps Parabolic Curve Compounding Errors Biomechanics while in the air (effects of Hitch Kick and Hang Style) Goals
Sit & Reach from Ground LJ TJ Landing Progression 1 Sitting Pike Ext Drill Can have multiple jumpers on edge of pit at same time performing drill Make jumper hold feet off ground for 2-3 seconds Cues: Head/Chin up, Reach w/ heels, Dorsiflexion, Hands high then sweep Feeling Cues: Hamstrings contract, feel shoelaces up, Visualization
Sit and Reach from Chair LJ TJ Landing Progression 2 Chair Ext Drill Same as Ground but sitting on chair. Again, can have multiple athletes doing drill at same time. Have jumper hold hands up and feet up in pike position for 2-3 seconds Same Cues as from ground but emphasize the chin up/focus eyes out, NOT DOWN Back of Heel Landing. Do on Grass or Track surface
Sit and Reach from Chair in Sand LJ TJ Landing Progression 3 Chair Ext in Sand Drill Same as Phase/Progression #2 but now in sand to prepare for landing. Focus should be on back of heels going into sand and visualizing the landing itself.
Chair Extension into Landing LJ TJ Landing Progression 4 Chair Ext into landing Drill Take Drill in four parts. 1-Extension and landing heels first. 2-Creating landing hole w/ feet pushing sand. 3-Getting rear into hole created by feet. 4- Kick up of sand and using elbow to roll out of pit Benefit of this drill is focusing on Parts 3 & 4. Cue the kicking Up of the feet and NOT out . Kicking out straightens the legs and leads the but to drop straight down vs. continuing with horizontal momentum into the hole that was already created by feet
Standing Long/Broad Jump LJ TJ Landing Progression 5 Standing LJ Drill Focus of this Drill is to work on getting Knees to the Chest and Kicking out in the air while also working on landing correctly. Don t let it turn into a contest to see who can jump farthest.
Standing LJ/Broad Jump w/ Towel LJ TJ Landing Progression 6 Standing LJ with Towel Drill Same Drill but add towel for target and to work on reaching with heels. Think safety and use shirt or towel, not Rake or Freshman lying in pit. Initially, jumper will lose quality of landing and getting rear into hole but then can remove towel and remind them to relax knees and legs collapse.
HJ Pit Ext/Landing Drill LJ TJ Landing Progression 7 HJ Pit Ext landing Drill Can use HJ or PV pit. No spikes! Great drill to get kids not afraid of landing on rear end. Use box/ramp to simulate more time in the air. Common mistakes are landing butt first with feet still way up in air. Athlete needs to land rear to feet at same time.
Short Approach w/ Box LJ TJ Landing Progression 8 Short Approach with Box Putting it all together. Cues: Get up-stay up Kick down door Chin up-Head up Heels to sand Let pit come to you Collapse and roll out Dig with the elbow Don t let relaxed approach and take off from box get sloppy (as evidence in video)
Short Approach w/ Box and Towel LJ TJ Landing Progression 9 Short Approach with Box and Towel Same Drill but with Towel or target to focus on making sure jumper is reaching with heels- getting rear in sand.
Other Drills and Final Considerations Hamstring Flexibility and Hip Flexor Mobility Work. Hamstring flexors with cart or furniture sliders Abdominal/Core strength is key. Hanging Ab circuit Show jumpers the visual (using chair in early progressions) of what they are losing by putting feet down in sand Use pictures and videos regularly to show proper mechanics. Most kids in this generation Z are visual learners
