#33: Gill1918 presents Harry Marra "Teaching Points of Excellence in the LJ" Points 5-7

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.

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