Long jump

PE project
Done by: Zainab Osama
Year: 13-A
 History of long jump
● The long jump is the only known jumping event of ancient Greece's original Olympics'
pentathlon events. All events that occurred at the Olympic Games were initially supposed to act
as a form of training for warfare. The long jump emerged probably because it mirrored the
crossing of obstacles such as streams and ravines. After investigating the surviving depictions of
the ancient event it is believed that unlike the modern event, athletes were only allowed a short
running start. The athletes carried a weight in each hand, which were called halteres (between 1
and 4.5 kg).
● The long jump was considered one of the most difficult of the events held at the Games since a
great deal of skill was required. Music was often played during the jump and Philostratus says
that pipes at times would accompany the jump so as to provide a rhythm for the complex
movements of the halteres by the athlete.
● The long jump has been part of modern Olympic competition since the inception of the Games
in 1896. In 1914, Dr. Harry Eaton Stewart recommended the "running broad jump" as a
standardized track and field event for women. However, it was not until 1948 that the women's
long jump was added to the Olympic athletics programme.
 Technical points of long jump
1. Run up: In the run up phase, strive for consistency and speed.
The long jumper gets a huge boost from the run up before the
jump. The speed greatly affects the jump distance. The jumper
must also take note to jump before the foul line. Otherwise, no
matter the distance, the jump would be void. Expert male
jumpers take about 20 strides, while female jumpers take about
16 strides.

2. Takeoff: Your takeoff leg is the one that stays on the ground to
support your weight when you kick a ball. Usually, if you are
right-handed, your takeoff leg will be your left leg. When taking
off, the aim is to attain height so that you can stay in flight longer
and further. Place the foot flat on the ground for takeoff. Taking
off heel-first will reduce your speed, while taking off on the toes
decreases stability and increases risk of injury.
3. Flight: There are a few techniques, namely the sail, the hang, and the hitch-kick. But
the hang and hitch-kick techniques are arguably effective only if you can jump further
than five metres. The sail is recommended for beginners. To do the sail technique, thrust
your free leg in front of your body as long as possible. The takeoff leg will follow suit into
the same position of the free leg mid-flight. Lastly, bring your arms forward, as if you are
trying to reach for your toes.

4. Landing: When landing, it is imperative not to fall backwards into the landing pit.
Bring your heels up and your head down towards your knees. Jumpers often fall forward
or sideways after landing on their heels. Every inch counts.
 Strengthening exercises that help to
perform long jump
1. Jumping jacks: By strengthening your lower body, plyometric exercises like jumping
jacks can help you enhance your long jump. They also cause your heart rate to increase
while forcing your body out of its natural motion.
2. Box jump: A simple box jump can boost your ability to do long jump and keep your heart
rate up. If you want to make things more difficult, you can adjust the height of the box.
3. Jump rope: The fundamental jump rope movement consists of several vertical hops.
Additionally, lateral jumps can be used to increase your ability to jump in various
directions, which is crucial if you want to enhance your long jump and overall
performance.
4. Burpee: Burpees mix the arm and chest exercises of a push-up with the lower body
workout of a squat.
5. Bulgarian split squat: The Bulgarian split squat is a terrific workout for targeting
unequal muscle development or depleting your muscles before you finish your practice.
It's performed solely on one leg from the outset and is a great exercise to improve your
muscle strength and enhance your ability to do long jump.
 Techniques of doing the long jump
The most commonly used techniques in flight are the tuck, in which the knees are brought up
toward the chest, and the hitch kick, which is in effect a continuation of the run in the air. The
legs are brought together for landing, and, since the length of the jump is measured from the
edge of the takeoff board to the nearest mark in the landing area surface made by any part of
the body, the jumper attempts to fall forward.

In international competition the eight contestants who make the longest jumps in three
preliminary attempts qualify to make three final attempts. The winner is the one who makes the
single longest jump over the course of the preliminary and final rounds. In 1935 Jesse Owens of
the United States set a record of 8.13 metres (26.6 feet) that was not broken until 1960.
Similarly, American Bob Beamon held the long jump record of 8.90 metres (29.2 feet) from
1968 until 1991, when it was broken by American Mike Powell, who leapt 8.95 metres (29.4
feet). Beginning in 1948, the women’s long jump has been an Olympic event.
 Rules for the long jump
● The athlete begins running from his or her starting position and jumps, landing in a sand
pit. There is a foul line, in the run-up area, that the athlete has to be aware of;
● Jumping from beyond this line results in a 'foul jump'. Jumpers try to get as close to the
foul line as legally possible before initiating their jump. No part of the athlete's foot
should cross the front edge of the foul line. If, at the point of take-off, any part of his foot
crosses the front edge of the foul line, then the jump is termed to be illegal or a 'foul
jump', and does not count.
● The long jumper has three attempts to register his or her best legal jump. A foul jump
accounts for an attempt. Only the farthest legal jump counts.
● The distance or the 'jump' is measured from the front edge of the foul line to the first
landing point of the athlete, from the first point of contact.
 Conclusion
In conclusion, I think that long jump is an important athletics sport, it carries a lot of history as
it was initially an Olympic Game that was supposed to act as a form of training for warfare.
Therefore, long jump can be a great survival skill for people to learn as it could help them to
survive in nature by being able to jump long distances to cross streams and ravines. Also, long
jump can be beneficial for our physical health, as it activates muscles across your entire body
when performing your longest jumps. With practice and proper jump technique, the long jump
can increase explosive power in your takeoff leg, activating your glutes, hamstrings, calves, and
quadriceps which improves your agility and fitness.
 References
https://en.wikipedia.org/wiki/Long_jump

https://www.myactivesg.com/sports/athletics/training-method/athletics-for-beginners/how-do-i-
perform-a-long-jump

https://www.sportskeeda.com/health-and-fitness/6-best-leg-exercises-train-your-muscles-long-ju
mp

https://www.britannica.com/biography/Glenn-Davis

https://www.nordangliaeducation.com/nais-pudong/news/2022/01/01/athletics-rules-and-regulat
ions