Standing Broad Jump - The Perfect Technique (Part 4)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Discussion - An understanding after a lot of discussions with track and field experts and coaches.

Picture 1 - Heel flicks are usually used in running

http://rameshon-m.blogspot.com/2010/07/how-to-improve-standing-broad-jump.html

I have discussed this with many experts. and coaches and I realised what I felt earlier. There is no perfect technique, except for the correct technique in standing broad jump. 

There this is feeling by some experts that by bringing the heel to the buttocks, one could jump slightly further. This has been proven to be true. One just has to do before jumping, just bring the heel to the butts and jump, that is all. 

This type of technique is similar to the running technique, nothing different. For any drive before a run, acceleration, overtaking or winding up just 30-50metres before a 2.4km run, the first step to do is for the athlete to bring the heel to the butts straightaway before bringing the knee up. This will then, later on, during the extension of the leg will allow one to have a longer stride, which is optimum to one's stride.

Eventually, one should realise that the running technique is similar to standing broad jump, except that the standing broad jump is dynamic and ballistic movement as compared to a run. 

However, after the heel flick, a light pushes off the floor and subsequently lifting up the knee by using the hip flexor muscles, will allow a full extension of the legs to take place. In order for the leg extension to take place, a sprint drill practise of leg extension done in our sprint drill will help one to have a better extension. The extension will allow one to stay in the mid-air for a longer period of time, delaying one on landing so that one could land much further. 

In the next part, I will discuss on why some don't really use the heel to touch the butts but are still able to go as far as possible. One expert who has developed several local champions tells why some will work and some doesn't work.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.