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DRILL NAME: Hitch Kick Technique (Single Hitch) “How to Do the Long Jump Hitch Kick | Single Hitch Explained” PURPOSE Teaches athletes how to perform the single hitch kick — a dynamic long jump flight technique that mimics “running in the air.” Helps manage forward rotation and improve body control and posture before landing. CUES TO LISTEN FOR “Step one, step two, step three” “Thumbs pointed outward” “Arms overhead, biceps by the ears” “Punch, punch — sweep through” “Left arm does twice as much work as the right” COMMON MISTAKES Bringing arms or legs out of sync (causes awkward rotation) Folding through the back instead of the hips Dropping arms too early (kills the cycle) Torso too upright or leaning too far at takeoff Not knowing which leg leads or joins in the hitch WHEN TO USE Season: Preseason, In-Season, Technical Days Training Focus: Flight Mechanics, Coordination, Rhythm, Upper/Lower Body Synchronization Best for mid to advanced jumpers refining form, or for progressing younger athletes who’ve mastered stride or sail. USE CASE Ideal for jumpers ready to progress from hang or sail techniques Great for athletes with strong air control and body awareness Builds timing, core engagement, and symmetry in the air DRILL PROGRESSIONS STEP ONE: TAKEOFF SETUP Assume left-foot takeoff with right leg swing Arms punch up or block depending on style STEP TWO: ARM & LEG SYNCHRONIZATION Right leg drops as right arm lifts Left arm sweeps around to meet right arm overhead Left arm does twice the work STEP THREE: LEG JOIN & SWEEP Left leg joins right in mid-air Optional: Sweep legs forward or sweep up based on landing style Finish with arms overhead and legs extended forward VARIATIONS TWO-ARM SWEEP STYLE (Classic Hitch Kick) Arms sweep around and meet overhead as legs follow in sync WINDMILL STYLE Left arm cycles all the way back (for left-foot takeoff), creating a relaxed open motion HANG-HITCH HYBRID Legs perform hitch cycle, arms follow a smoother hang-style sweep HITCH-HANG HYBRID Arms perform a fast tight hitch cycle, legs hold more of a hang posture before sweep DRILL TYPES FOR PRACTICE STANDING REPS Do the arm/leg pattern from a stand — focus on smooth coordination MARCHING REPS Walk or jog through the full hitch kick cycle step-by-step JOG-TO-HITCH REPS Add hitch movement mid-air during 2–4 step jogging approaches SAND REPS Use 6–8 step approach and execute full hitch kick into the pit PRO TIP Tell athletes to point their thumbs out during the arm sweep. This keeps the shoulder loose and prevents jamming. If thumbs point in, the arms get stiff and the cycle breaks down. Full course at www.JumpersJunction.com Long Jump 101