The hitch-kick in the long jump: 1½ to 3½ running steps in the air, controlling angular momentum and landing actively — with build-up, rule, evidence and error patterns.
The hitch-kick is a flight technique in the long jump in which you continue the running movement in the air: the lead leg is swung actively forward and up, followed, depending on performance level, by 1½ to 3½ running steps. The upper body is slightly tilted back and comes into the forward lean only for the landing [1].
Beware of confusion: the stride long jump is something different. There you keep the stride position after take-off and bring the take-off leg forward only for the landing [1][6]. The hitch-kick has running steps in the air instead. The two techniques differ only in the flight phase [5].
The honest answer to whether the running steps get you further: not directly. The take-off fixes the flight path of the centre of mass, which can no longer be influenced afterwards. The movements in the air serve balance and landing preparation [5]. The running steps counteract the forward angular momentum you carry from the take-off [4]. In a study of twelve long jumpers, the 2½ hitch-kick group had more angular momentum and higher arm speeds at take-off and landed more efficiently, with the pelvis in front of the heels; the hang group landed almost 6 centimetres behind [3]. That is a small 2-D analysis, but it shows the idea: the technique helps you with the landing.
The stride jump forms the basis for the hitch-kick and hang [1]. Hold the take-off position at take-off as long as possible to achieve a stable flight curve [6].
Milestone (practice standard): 8 out of 10 jumps with a stretched take-off position and an upright upper body.
The university script lists a stride long jump with 1½ steps among the take-off drills [5]. How exactly you perform it you clarify with your coach; as a direction: one short running step in the air, then landing.
Milestone: 8 out of 10 jumps with a calm upper body and a controlled landing.
Depending on performance level, 1½ to 3½ running steps are usual; the jumpers studied used 2½ [1][3]. The upper body is tilted slightly back [1]. Begin from a run-up that you can still master.
Milestone: you land with the feet in front of the hips without tipping.
Only for the landing do you bring the upper body into the forward lean [1]. In all techniques the landing is characterised by the typical jack-knife position (a seated position just before landing); on ground contact you push the pelvis forward, give in the knees, and the arms swing slightly forward [5].
Milestone: landing without falling back in 7 out of 10 jumps.
Angular momentum is created at take-off, promoted by arm speed [3]. On the video, check whether the arm action at take-off is active and whether your pelvis stays in front of the heels on landing.
Milestone: the pelvis lands in front of the heels in 6 out of 10 jumps.
The air phase of the hitch-kick is technically delicate. Somersaults are not allowed in the long jump: anyone who performs any form of somersault during the run-up or the jump commits a failure [2]. The running steps are meant to prevent forward rotation [4]. Learn it only with a coach and build up slowly.
Landings: in a study of collegiate jumpers, ankle sprain was the most common injury in long jumpers (23.3 %) [8]. The sand pit has to be loose. This guide explains and motivates; it does not replace supervised training or a coach.
Treat the running steps as a response to the take-off, not as a show. Herzog's work describes that arm and leg movements have to compensate the angular momentum from take-off so that the trunk keeps its orientation in the air; it also discusses weaknesses of the sail and hitch-kick techniques [4]. In practice: the cleaner the take-off, the less you have to compensate in the air. And if the arms are faster at take-off, you create more angular momentum [3].
A flight technique in which the running movement continues in the air: the lead leg is swung forward and up, then 1½ to 3½ running steps follow, the upper body stays slightly tilted back [1]. In German it is called Laufsprung.
No. The stride jump keeps the stride position and brings the take-off leg forward only for the landing [1]. The hitch-kick has running steps in the air. They differ only in the flight phase [5].
To keep body orientation and to prepare the landing. The arm and leg movements counteract the forward angular momentum from take-off [4]. They no longer change the flight path of the centre of mass [5].
No, it is not a somersault. Somersaults are forbidden in the long jump [2]. The running steps are meant precisely to prevent the body from rotating forward [4].
Depending on performance level, 1½ to 3½ [1]. In the group studied it was 2½ [3]. How many you need depends on your take-off and arm work; decide it with your coach.
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