NSCA COACH 1.4
pushes (Figure 3) and resisted broad jumps (Figures 4 and 5).
Unloaded power can be considered fast movements of the body
using only the athlete’s bodyweight such as box jumps (Figures 6
and 7) and power skips (Figures 8 and 9). All three phases of the
long jump require the triple extension of the ankles, knees, and
hips. Power exercises that focus on triple extension should be used
over other types of power training for long jumpers. For example,
a loaded power exercise like the landmine squat press (Figures
10 and 11) would be preferred over a loaded power exercise like
the kettlebell swing because it involves the triple extension of the
ankles, knees, and hips, while the kettlebell swing involves only
the double extension of the knees and hips. The landmine squat
press is a diagonal power exercise, meaning that it contains both
vertical and horizontal components. This is specific to the long
jump because the jumper is required to jump both vertically and
horizontally for best results.
As mentioned, once adequate strength levels are reached, then
power training can be incorporated. It is important to note for
safety considerations that while Olympic-style lifts may provide
many of the benefits of power training mentioned here, i