5. THE LAST / FINAL STEP OF THE LJ APPROACH

A. Put the T/O foot down FLAT on to the T/O board. Not on your toe: not with the heel first....FLAT !!!

B. Maintain a PERPENDICULAR POSTURE throughout this part of the jump.

C. DO NOT have a full cycle of the T/O leg ( last step ) as you place it on the board. Simply scoot the leg through and put the foot down.

D. The T/O STEP is the SHORTEST STEP / STRIDE in the LJ Approach.

6. THE TAKE OFF

A. The upper body must remain a PERPENDICULAR posture to and through the entire T/O process.

B. There must be a checking or delaying of the onset of rotation with the arm opposite the T/O leg at the moment the athlete leaves the board.

C. The Leading Leg must come through with the heel tight to the butt to create a SHORT, FAST MOVING LEVER at this T/O moment.

D. Instruct the athlete to RUN THROUGH the T/O Board....NOT TO the T/O Board. This will assist in maintaining speed until the last possible moment.

7. AIR MECHANICS AND LANDING

A. The HANG, HITCH KICK or HITCH HANG are all efficient techniques to be used. No one technique is better than the other. The purpose each of these techniques serves is to help delay the premature onset of rotation so the athlete can establish a good extension at landing.

B. Maintain a PERPENDICULAR posture as long as possible as you leave the T/O board.

C. Instruct the athlete to delay the extension of the legs until the last possible instant of deceleration.

***

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

3. THE RUNWAY

A. The entire length of the approach must go from SLOW to FAST. The fastest part occuring at the moment of Take Off ( T/O ).

B. The RHYTHM of the approach should be smooth, consistent and maintained throughout the entire approach.

C. COUNTING ( out loud or to yourself ) can greatly assist in developing the above stated RHYTHM.

D. While correct Sprint Mechanics must strive for perfection during the approach, an ' elastic loading ' ( or SPLITS ) must occur on each successive stride. In effect, this is an increase of the actual stride length of the athlete, all the while maintaining excellent sprint technique.

4. THE PENULTIMATE STEP

A. The athlete must remain PERPENDICULAR throughout the approach...This means the UPPER BODY is sitting / postured directly over the LOWER BODY. There can be NO leaning backwards or forwards in any part of the approach and take off.

B. The PENULTIMATE STEP ( second last step of the approach ) is always the LONGEST STEP / STRIDE in any jumping approach. ( LJ, HJ, PV, TJ ). However, speed can NOT be compromised here. Maintaining a PERPENDICULAR POSTURE will help in keeping the speed in tact during the penultimate step.

C. The athlete must LEAD WITH THE HEEL OF THE PENULTIMATE FOOT as he / she is going into the Penultimate Step. BUT...the athlete MUST put the foot down FLAT as it strikes the ground.

***

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

The APPROACH and the TAKE OFF in the Long Jump (LJ) accounts for 90-95% of how success will be measured in this event!!

Hence, developing a consistent, correct and simplified runway approach and take off are critical components of any LJ training program. A full and complete understanding and development of the following " 7 Points of LJ Excellence ", will set both the athlete and coach on a path toward high level success in this event.

SECONDARY INTRODUCTION

The following 3 statements / facts must be fully understood and used in the full and complete development of a technical package in training for the LJ event.

1. Speed of release is critical to distance attained.

2. Immediate DECELERATION and ROTATION occurs the instant the jumper leaves the ground/board at Take Off. ( T/O ).

3. Excellent and correct SPRINT MECHANICS on the runway approach will not only help create greater speed of release at the Moment of T/O, but will also help create a more consistent stride pattern to insure a correct foot placement on the T/O board. ( In effect, a fair and not foul jump )

7 TEACHING / COACHING POINTS OF EXCELLENCE IN THE LONG JUMP

1. POSTURE AT THE VERY BACK OF THE RUNWAY DURING THE START OF THE APPROACH

A. Stand tall; Head up looking down the runway; Chest up...NO BENDING / BREAKING at the waist.

2. FIRST MOVEMENT / STEP OUT OF THE BACK OF THE RUNWAY APPROACH

A. Head up, Chest up, Eyes focused straight down the runway

B. PUNT STEP is the very first movement...as the athlete begins his / her first step, the knee of the front leg ( the push leg ) must NOT pass a perpendicular line extending straight upward from the toe of that same leg.

C. Speed of Movement is NOT a critical factor in the first 2 steps out of the back of the approach. Instead, POSTURE, POSITION and CORRECT SPRINT MECHANICS are where all emphasis needs to be placed.

***

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

🎧 From Track Dork to Coaching Icon: The Jennifer Potter Story

“I’m still a track dork.” – Jennifer Potter

🏃‍♀️ After 30+ years in the sport, Ithaca College’s legendary head coach Jennifer Potter still leads with passion, humility, and a relentless drive to evolve. In this inspiring episode of the Gill Connections Podcast, we go deep on her journey from competitive childhood runs around the farmhouse to becoming a national champion coach and powerful mentor.

🔥 In this episode, you'll discover:

🐾 How a childhood love for running turned into a lifelong calling

🧠 What makes Division III coaching so special—and why she's stayed

💪 The surprising story behind turning down Ithaca (her alma mater!) twice before finally saying yes

🧢 The origin story of the "Bombers" nickname (and why there’s no mascot)

📈 How her competitive edge and curiosity keep her innovating after three decades

🤝 Why she believes mentorship and vulnerability are coaching superpowers

🎯 “I want to challenge them to do something they never thought they could do.”

👟 Whether you’re a coach, athlete, or fan of the sport, this episode is a masterclass in passion, longevity, and purpose

🌟 Explore Our Library: Dive into 300+ episodes featuring insights from coaching legends such as Boo Schexnayder and Dan Pfaff, Diljeet Taylor (BYU) and Beth Alford-Sullivan, as well as superstar coaches Petros Kyprianou (Illinois), Althea Thomas (Vanderbilt) and many more! Find us on YouTube, Apple Podcasts, Spotify and more for your listening pleasure.

🎙️ Create Your Own Podcast Episode: Reach out to Mike Cunningham for instruction on how to create your very own Gill1918 Project episode, which airs every Tuesday through Sunday. Find YOUR voice on the Gill Connections Podcast Network.

📲 Stay Connected: Want to get in touch with our host, Mike Cunningham? Follow on Twitter (@MikeCunningham), email at mcunningham@gillathletics.com, or text to 217-898-3038. We love hearing from you! 🎧👍

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining

Welcome to Gill1918, the track & field coaching podcast powered by Gill Athletics. Since 1918, Gill has been dedicated to empowering coaches with innovative equipment—now, we're bringing elite coaching education straight to your ears.

Our goal is to create the Ted Talks of track/field podcasts bringing the annual track clinic to your ears DAILY! Topics will include but are not limited to covering key strategies, techniques, and training principles to help you improve athlete performance, structure better workouts, enhance team culture, and more!

Whether you're a high school, collegiate, or club coach, Gill1918 is your go-to resource for quick, high-impact coaching education from the best minds in the sport.

📩 Want to contribute an episode? Submit your 10-30 minute coaching talk to mcunningham@gillathletics.com or read ⁠⁠THIS LINKEDIN ARTICLE⁠⁠ for information on how to get started. All coaches are invited to participate!

🎙️ Don’t forget to subscribe and follow Gill Athletics for more expert coaching insights!

#TrackAndField #CoachingEducation #Gill1918 #CoachesHelpingCoaches #TrackCoach #AthleticsTraining