Long Jump

Table of Contents

Long Jump Skills

Technique

Start at the run up position.
- Run up length is approximately the athletes age in steps. 
Body position.
- Run tall on balls of feet.
Action - Run up.
- Build up speed – fast steps just before take off. 
Action - Take off.
- When reach board or mat, take off from one foo.t  
- Push through calf, thigh and hip. 
Action – Flight. 
- Stay tall with “proud chest” and head upright. 
- Arms up. 
- Legs up. 
Action – Land. 
- Land with feet together. 
- Body weight goes forward (over feet). 
- Hands forward. 
Exit forward out of the pit.

Modification Options

Use a wider mat with thin layer of sand on top.
- Place mat closer to the pit (well within athletes jump range).
- Measure from where the athlete takes off from on the mat.
- Appropriate for athletes with shorter jump lengths.
Athletes can use a wheelchair by doing wheel pushes in the long jump pattern.
- Find a space away from the pit on clear runway or track.
- Ensure there is no risk of the wheelchair ending up in the sand pit.
- Create a take-off mark e.g. line or cones.
- Athlete completes a short approach of 2 to 3 pushes.
- When reach mark, one strong push - single or double arm.
- Measure from take-off mark.
Allow different jumping actions.
- Double leg jump no run up (standing jump).
  - Start at the front of the mat or on the edge of the sandpit.
  - Body position
    - Feet shoulder width apart.
    - Swing arms backward as knees and hips bend (squat position).
  - Action - Take off
    - Push off through both calves, thighs and hips. 
    - Swing arms forward while legs push straight.
  - Action – Flight
    - Stay tall with “proud chest” and head upright.
    - Arms up.
    - Legs up with feet launch in front (as far as possible without causing loss of balance).
  - Action – Land
    - Land with feet together.
    - Body weight goes forward (over feet).
    - Hands forward.
  - Exit forward out of the pit.
- Single leg jump after a step or two (remove need for run up).
- Double leg jump with run up.
Use bright markers for the path to run in and take off area.
For blind and low vision athletes, use a guide athlete. See the sensory page for more information.

Before you start 

Mark the edges of take-off board or mat with bright plastic markers or similar.
Take off board or mat is flush with the ground and pegged in. 
Damp sand is raked and sufficiently soft to absorb landing impact.

Safety 

Runway is flat and clear of objects. 
No slip hazards on take-off board before each jump. 
If rakes, forks or shovels are placed on the ground, face prongs downwards. Do not leave them in or beside the landing pit.
Rake and level the landing pit after each jump.

Measuring 

Spike from the nearest break in the sand to the take off point (toe print on the take off mat or front of take off board). 
When is the jump a foul? 
- If the athlete touches the ground past the take-off line / mat. 
- If the athlete walks back through the landing area after a completed jump.

Recording 

Record the distance to the nearest whole centimetre below the distance measured.

Members Associations

Memberships

Partners

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