Long jump: run-up, take-off, landing
Ready when: Hop, step, jump and land (b2) done.
What you are learning
The long jump: a run-up, a take-off from one foot inside a marked zone, a stretch up and forward, and a landing on both feet. The jump is measured to the mark nearest the take-off, so landing forward matters. Counting the run-up steps makes the take-off land in the right place.
Words on this card Stride, Run-up, Take-off, Take-off zone, No jump, Pit
- Stride
- One running step.
- Run-up
- The run before a jump or throw.
- Take-off
- The moment the foot leaves the ground to jump.
- Take-off zone
- A marked strip a jumper must take off from.
- No jump
- A jump that does not count because the take-off was past the line.
- Pit
- The sand landing area for long and triple jump.
Set up
A 5 to 7 stride run-up marked with tape; a take-off zone 50 cm deep; a dug, raked pit or soft landing checked for stones.
Weather: dry ground
Show it first for the one teaching
- In open grass: run 5 steps, take off from one foot, stretch up as if reaching for a trapeze, and land on both feet together.
- At the pit: start on the run-up mark and count the steps to the take-off zone.
- Take off inside the zone and reach forward as you land, so you fall forward, not back.
Your part while they practise
Mark where the heels land, measure with a tape; call "go" only when the pit is clear.
Step by step
- In open space: one-foot take-offs from a short run, stretching up, landing with the feet together.
- At the pit: a short approach, counting the steps and hitting the take-off zone.
- Then a slightly longer approach.
- Wait for "go" before every run-up.
How much: 8 jumps 12 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Precision jump
Points for taking off in the zone and landing past a chosen line.
Who plays: 2 or more, taking turns; you judge and measure.
How to play, turn by turn
- Turns
- Draw chalk lines in the landing area every 50 cm
- Before each jump the jumper chooses the line they will land past
- Jump only on "go"
- The judge says whether the take-off was in the zone and where the heels landed
- Fair play
- A younger jumper chooses from lines nearer the zone.
- Points
- 1 point for taking off inside the zone; 2 points for landing past the chosen line; 1 more point for landing on both feet without falling back.
- Fouls
- No points for that jump
- The take-off is past the zone (a no jump)
- Starting the run-up before "go"
- Taking off from both feet
- Winning
- The most points from 8 jumps.
- 12 points for 1 star
- 20 points for 2 stars
- 28 points for 3 stars
Easier or harder
A shorter approach.
A longer run-up and a smaller take-off zone.
What you will see, and what to say
- the child steps before the zone
Hit the zone with your best foot
Move the run-up mark until the steps fit. - they land and sit back
Reach forward as you land
Arms and chest forward so the body falls toward the far end.
Self-check
5 of 8 jumps take off within the zone and land on both feet.
Stop and get a coach when
Pain in the ankle or knee, or the pit is hard.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains take-off, landing, run-up accuracy.
awiseathlete.com/sports/athletics/athletics-i4