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Long Jump (Further Development)

Flight Technique and Landing

Warm-Up Long jump warm-up techniques
Skill Development Flight--hang techniques, landing, long jump activities
Wrap-Up Game Obstacle course--jumps
Printable PDF of this session

Warm-up

During these warm-up activities, emphasize fixed feet, extension, and absorbing the landing. Athletes should complete 2 sets of 5 repetitions, building up to 3 sets of 10 repetitions.

Leap Frog

Athletes begin by standing on both feet and rocking down, bending at the hips and knees until the hands barely touch the ground. At this point, they explode up and out of the crouched position. These jumps can also be done on one leg and leaning forward.

Partner Resistance

Athletes pair up. One athlete stands behind the other with both hands on the partner's shoulders. The athlete in front attempts to jump while the partner presses down on their shoulders.

High Skips

Athletes jump powerfully off one leg while lifting the opposite thigh to a position parallel to the ground. Drive the arms up powerfully in oppositions to the legs. Alternating arms and legs, continue the exaggerated skipping motion down a straightaway.

Flight--Hang Technique

You will need cones and a long jump mat. Once in the air, the long jumper will use the hang technique. The hang technique slows body rotation in flight through arm extension (and, to a lesser degree, leg extension). The jumper will jump up, not out. Next, the jumper will raise both arms up and back while pushing their chest out to create an outward body motion. Knees should be bent after takeoff, straightening in midair as the jumper's head comes forward in preparation for the landing.

Landing

The jumper should land on both feet with knees bent while thrusting the chest forward and driving the arms down. They should then fold into a ball and fall or roll forward. Tell jumpers that in order to avoid shortening the length of the jump, they should not stiffen up on the landing, bring a foot down too early, or sit back when they land and touch the sand with their hands or hips. Have athletes practice this for 5 to 10 minutes on either a long jump mat or in a long jump pit.

Long Jump Activities

Run-up Ready

Set up a temporary runway using chalk. Athletes can practice finding their mark and making slight adjustments to their take-off point.

Up and Away

Athletes should focus on jumping high into the air after takeoff rather than jumping forward in a horizontal manner.

Wrap-up Game

Obstacle Course--Jumps

Depending on the activity stations, you may need cones and/or boundary markers, a stopwatch, a measuring wheel, a whistle, a long jump mat, hoops, and a jumping box. Set up 5 to 10 different stations for activities like box, step, tuck, and hoop jumps. You can also include the warm-up jumps listed on this session card. In groups of two to four, athletes will spend up to one minute at each station, moving to the next one on your signal until athletes have been to each station once.

Cool Down

Light Jog (2-5 minutes)

Lead the group on a light jog.

Static Stretching (3-5 minutes)

Have students form a circle around you and lead them in static stretches.

Please see the Supplementary Session on Stretching for additional stretches.

 

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