Long jump

Long jump:

The long jumper must possess good sprinting speed, a rhythmic, consistent stride pattern and powerful jumping ability. The basic technique of the long jump can be broken down into four phases. They are the run-up, plant/take off, flight and landing.

a) the run-up approach: during the approach, the jumper must get to the take off board with maximum controlled speed and be in a position to lift. Therefore, relaxation and consistency of stride length are important during the approach. To ensure that jumper hits the take off board with consistency, check marks are established in the following manner:

1.The jumper, one stride from the take off board, runs 12 to 16 strides in the opposite direction of the jumping pit until the same foot that is to hit the take off board lands on the tracks.

2.The jumper continues with 4 to 5 run through in this direction until the take off foot hits consistently at the same point.

3.The jumper then places a check mark at that point and, standing one stride away, hits the mark with the take off foot.

4.Now running toward the jumping pit, the jumper makes 4 to 5 run-through until hitting the board consistently.

5.The check mark may be moved forward or backward depending on whether the jumper is over or under the take off board.

plant/take off:

Like in the high jump, the next to last stride is a longer, settling stride preparing for the lift. The last stride is shorter, and the take off hits in a heel-toe action. The free leg comes through as in a normal running stride.

The flight:

After leaving the board, the jumper can use one of three types of techniques in the air: the hitch kick, hand, or soil. The hitch kick is done with a run-in-the-air action.The hang is performed by letting the legs hand down, with the hips froward and the upper body back. IN the sail, the legs are tucked up under the body. The purpose of these flight position is to prevent forward rotation and to get extension in landing.

The landing:

Important in landing is getting good leg extension. This can only be achieved when the flight positions are done correctly. Upon landing impact, the jumper must work through the jump in order not to sit back. This accomplished by dropping the chin to the chest and driving