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So do they actually help crawlers? Or would you say not really, but they help user navigation for long content? and it would be more helpful to break up long pages with proper use of headings and subheadings - this is what would help ranking.A TOC is essentially a set of jumplinks - which have been around for years. In fact they are one of the earliest HTML specs.
They work really well and Google has no problem using then. Use them if the add value. Or question why you need such a long page. Splitting long pages can improve your ranking.
Internal linking a a very powerful SEO technique if done properly.
The structure of a website needs proper planning. It means considering the information flows across the pages so you create an engaging customer journey. You need multiple paths between the content which itself needs to be interesting, informative and add value.
Long pages work if the topic leads itself to long pages. If you were writing a page about a disease aimed at academics then you would expect it to be long. If you are answering a question about how eat a banana than a video and short description may suffice.
Breaking up a long page into separate pages can give Google more to index and use internal linking which as already mentioned Google likes.
It all depends on the purpose of the page and the target reader.