Heptathlon legend Carolina Kluft will enter the 2008 Beijing Olympics with a much less chaotic schedule than she is used to. Having dominated the Heptathlon for many years, Kluft has decided to focus on one event this year; the long jump. Kluft’s decision to compete only in this event will have resulted in a new training routine and a different approach to this tournament than those previously.

Something that Kluft will undoubtedly be aware of is that elite long jumpers are able to lift off and jump from incredible approach speeds. To covert this speed into distance, an athlete has to have great leg power and optimum take-off technique. In terms of the former they must be able to generate incredible plyometric power. Plyometric exercises – of which the long jump take-off is a prime example – involve a specific type of muscular action. In terms of the latter attribute, take-off technique must be practiced over and over. Cementing the correct movement pattern will optimise her horizontal jumping distance.

A plyometric muscular contraction is crucial for maximising horizontal jumping ability, as well as numerous other dynamic actions in sport. A plyometric muscular contraction occurs when a muscle is stretched and then recoils (shortens) with great force to produce power (through a concentric muscular contraction). It’s a bit like stretching out an elastic band and then releasing it - immense amounts of energy are released in the split second the elastic band contracts.

Therefore you can improve your horizontal jumping ability with plyometric training.

To develop explosive jumping power, training needs to focus on fast twitch muscle fibre. This muscle fibre type contracts up to three times more quickly than slow twitch fibres, which are used in endurance sports. Too much emphasis on aerobic training (which targets slow twitch muscle fibres) will have a detrimental effect on the ability of fast twitch muscle fibres to contract dynamically, which will impair absolute jumping ability (i.e. power and speed potential). Having competed in the Heptathlon, an endurance event, Kluft would have well-developed slow twitch muscles fibres, but will have since had to alter her training program to build up her fast twitch muscle fibres for dynamic power.

Below are some tips on how you can maximise your jumping technique to improve your horizontal jump performance:

1. The action of the take-off leg/legs These should be fully extended (where practical) to ensure optimum propulsion. This will maximise the plyometric contractions that occur around the ankle, knee and hip and increase the distance jumped.

2. The action of the non take-off (‘free’) leg for single leg jumps Where possible the free leg should be driven forcefully forward of the athlete just prior to and at the point of take-off. Doing this will assist the drive and extension of the take-off leg and lead to maximising the transference of run up speed into the jump.

3. Arm action The arms are specifically coordinated with the legs to assist the balance and power of the jump. Long jump athletes will develop/have developed ‘kinaesthetic’ ability (awareness of their body in space). This will allow them to make the adjustments necessary to perform the most effective jump. Practices should be designed to develop this ability in training, such as jumping after making a sideways movement. A series of bounds should be performed with a double arm action for long jump and triple jump conditioning requirements. This will ‘channel’ power into the double arm action required for running, thus providing a greater training transference when jumping. CLICK HERE

4. The role of the core The core transmits force between the legs and the arms when jumping. The stronger it is the greater this transference will be. This is why core training is essential for long jump athletes. Athletes who strengthen this area will also ‘protect’ their back against injury.

To learn more about training methods and plyometric exercises to improve your horizontal jump click here