Motion ANALYSIS PROJECT

1. The Long Jump Motion ANALYSIS PROJECT By: Dan Reed, Rocco Mazzagatti, and Mark Lisa

2. Equipment • Runway (at least 40 meters long) • Sand pit • Long jump spikes • Foul line • Measuring Tape

3. General Rules of the Activity • The jumper will line up a certain distance back and run up to the line. • At the line the jumper will jump and try to go as far as possible. • The jumper is then measured where they land. • The jumper has three attempts to get as far as possible.

4. Constraints • If you plant your foot on the opposite side of the foul line before jumping, it is a foul. • Your jump will be measured from the furthest back point. This means that if your feet land at 20 feet but your butt lands at 18 feet, where your butt landed is where it will be measured from.

5. Objectives • To jump as far as possible without fouling

6. The Long Jump • http://www.youtube.com/watch?v=Nu2W3utPPw8

7. Stages/Phases of Motion • Approach Phase Muscle Actions • Right Leg(Planted) • Hip Extension: Gluteus Maximus, Semimembranosus, Semitendinosus, Biceps Femoris • Plantar Flexion: Gastrocnemius, Soleus, Flexor DigitorumLongus, Flexor HallucisLongus, PeroneusLongus, PeroneusBrevis, Plantaris, Tibialis Posterior • Knee Extension: Rectus Femoris, VastusLateralis, VastusIntermedius, VastusMedialis • *Abdominals and biceps are isometrically contracting throughout the approach and jump phase

8. Stages/Phases of Motion • Approach Phase Muscle Actions (Cont.) • Left Leg(Lifted) • Hip Flexion: Iliopsoas, Rectus Femoris, Sartorious, Pectineus • Dorsi Flexion: Tibialis Anterior, Extensor DigitorumLongus, PeroneusTertius, Extensor HallucisLongus • Knee Flexion: Biceps Femoris, Semitendinosus, Semimembranosus, Popliteus

9. Stages/Phases of Motion • Approach Phase Muscle Actions (Cont.) • Right Arm(Right leg planted) • Shoulder Flexion: Anterior Deltoid, Biceps Brachii, Pectoralis Major • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis

10. Stages/Phases of Motion • Approach Phase Muscle Actions (Cont.) • Left Arm(Right leg planted) • Shoulder Extension: Subscapularis, LatissimusDorsi, Teres major • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis

11. Stages/Phases of Motion Left Leg Planted Right Leg Planted

12. Stages/Phases of Motion • Jump Phase Muscle Actions • 1st Phase Right leg Planted • Hip Extension: Gluteus Maximus, Semimembranosis, Semitendinosus, Biceps Femoris • Plantar Flexion: Gastrocnemius, Soleus, Flexor DigitorumLongus, Flexor HallucisLongus, PeroneusLongus, PeroneusBrevis, Plantaris, Tibialis Posterior • Knee Extension: Rectus Femoris, VastusLateralis, VastusIntermedius, VastusMedialis

13. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 1st Phase Left Leg lifted • Hip Flexion: Iliopsoas, Rectus Femoris, Sartorious, Pectineus • Dorsi Flexion: Tibialis Anterior, Extensor DigitorumLongus, PeroneusTertius, Extensor HallucisLongus • Knee Flexion: Biceps Femoris, Semitendinosus, Semimembranosus, Popliteus

14. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 1st Phase Right leg Planted • Right Arm • Shoulder Flexion: Anterior Deltoid, Biceps Brachii, Pectoralis Major • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis

15. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 1st Phase Right leg Planted • Left Arm • Shoulder Extension: Subscapularis, LatissimusDorsi, Teres major • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis

16. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 2nd Phase Left Leg Planted Jumping • Left Leg • Hip Extension: Gluteus Maximus, Semimembranosis, Semitendinosus, Biceps Femoris • Plantar Flexion: Gastrocnemius, Soleus, Flexor DigitorumLongus, Flexor HallucisLongus, PeroneusLongus, PeroneusBrevis, Plantaris, Tibialis Posterior • Knee Extension: Rectus Femoris, VastusLateralis, VastusIntermedius, VastusMedialis

17. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 2nd Phase Right leg Lifted Jumping • Hip Flexion: Iliopsoas, Rectus Femoris, Sartorious, Pectineus • Dorsi Flexion: Tibialis Anterior, Extensor DigitorumLongus, PeroneusTertius, Extensor HallucisLongus • Knee Flexion: Popliteus,BicepsFemoris, Semitendinosus, Semimembranosus

18. Stages/Phases of Motion • Jump Phase Muscle Actions (Cont.) • 2nd Phase Left Leg Planted Jumping • Right Arm, Left Arm • Shoulder Flexion: Anterior Deltoid, Biceps Brachii, Pectoralis Major • Shoulder Extension: Subscapularis, LatissimusDorsi, Teres major • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis

19. Stages/Phases of Motion 1st half of cycle (right leg planted) 2nd half of cycle (left leg planted)

20. Stages/Phases of Motion Continuation of 2nd phase of the cycle

21. Stages/Phases of Motion • Landing Phase Muscle Actions • Lower Body • Hip Flexion: Iliopsoas, Rectus Femoris, Sartorious, Pectineus • Dorsi Flexion: Tibialis Anterior, Extensor DigitorumLongus, PeroneusTertius, Extensor HallucisLongus • Knee Flexion: Popliteus,BicepsFemoris, Semitendinosus, Semimembranosus • Eccentric Plantar Flexion: Gastrocnemius, Soleus, Flexor DigitorumLongus, Flexor HallucisLongus, PeroneusLongus, PeroneusBrevis, Plantaris, Tibialis Posterior • *Quadriceps eccentrically contracting when landing

22. Stages/Phases of Motion • Landing Phase Muscle Actions(Cont.) • Upper Body • Shoulder Extension: Subscapularis, LatissimusDorsi, Teres major, coracobrachialis, Lower pectoralis major • Abdominal flexion: Rectus Abdominis • Elbow Flexion: Biceps Brachii, Brachialis, Brachioradialis • Elbow Extension: Triceps brachii, Aconeus • Shoulder Diagonal Adduction: Pectoralis Major, Anterior Deltoid, Coracobrachialis, Biceps Brachii

23. Stages/Phases of Motion Landing Cycle

24. Training Tips • Strengthen the hamstrings (semimembranousis, semiteninousis and bicep femoris) quadriceps (vastusmedialis, vastuslateralis, vastusintermedius and rectus femoris), gastrocnemius, soleus, and gluteus maximus. All of these muscles are in the lower extremity and will increase the ability to run and jump. • Stretch all of the muscles that you are strengthening along with the deltoids and biceps

25. Common Injuries • Achilles tendinitis • Achilles tendon rupture • Sprained ankle • Damage to the patellar tendon • Hamstring strains • Gastrocnemius strains • Sprained knee • Stress fracture to the metatarsal bones of the foot.