Long Jump help please. :)?

Question

Tomorrow, I Am compeating in an Athletics competition, representing the county, for Long jump. But my problem is, i dont know how to do it proporly....

If anyone could give me and help or hints.... Thanks. :)

Answer 1

The long jump is a power event that comprises of the following four phases:

Approach run up

Take off

Flight through the air

Landing

Rhythm in the approach run is important to ensure the ideal speed is achieved at take off and accuracy in hitting the take off board. It is important the athlete develops a good running rhythm before accuracy is addressed. The length of the run will depend on the athlete's age and speed. When first determining the number of strides in the approach run start by matching the number of stride with the athlete's age;

The preparation for the long jump take-off begins in the later phases of the approach run. The long jumper prepares for take off by sinking the hips and then raising the hips into the take off phase. This usually results in the next to last stride being longer than normal and the final stride being up to 25 centimetres shorter than a normal running stride. It must be emphasised that the hip sink and stride adjustment all happen in response to the athlete's postural adjustments in preparation for the take off. At take off ensure the hips are slightly forward of the shoulders.

When the take off foot is placed on the board, it is slightly in advance of the jumper's hips and should strike the board on the mid line.

  

The final two foot supports in the take off should be flat, almost slapping contacts.

  

The vertical impulse is achieved by the upward acceleration of the "free" limbs, the arms and the non take off leg, against the braced take off leg. These movements should be characterised by short radius (blocked), fast explosive actions.

The head should be carried in a normal position, in line with spine, and the eyes should be focused forward and slightly up.

Speed and lift generated on the runway and through take off can result in a good distance. After a take off the athlete tends to have forward rotation that, if not corrected, will result in the feet hitting the sand early and a loss of distance in the jump. The cyclic forward movement of the legs and arms, as seen in the hitch-kick for example, will correct this forward rotatin

During the landing, the athlete is aiming to get the heels as far away from the take off board as is possible. The ideal landing position is shown in the diagram opposite where the dotted line represents the projected flight path of the body's centre of gravity. The heels will need to land just before the projected flight path to ensure the athlete does not fall back into the sand. As the feet make contact with the sand, press the heels downwards and contract the hamstrings causing the hips to rise. As the hips rise twist them to one side and allow the forward momentum to carry the body past the landing position.



hope tyhis helped you