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Athletics 365: Section 18 - Challenges

18. Long Jump And Standing Long Jump

Jumping for distance refers to Long Jump and Standing Long Jump.  Athletes should look to practice a consistent, fast approach; powerful take off and a controlled landing.

Athletes should look to practice a consistent, fast approach; powerful take off (extending at the hip, knee and ankle); tall and thin in the air and a controlled landing (bending at the knee).

Athletes should always maintain a good tall posture and core positioning for each challenge. Athletes should practice take off using both legs.



Stage 1 Red Challenges

18a) Demonstrate various jumps in response to instructions (jumps for height, distance, 2 feet to 2 feet, etc).

18b) Demonstrate soft landing - bending at the knees to cushion impact.

18c) Take off from, and land in, different positions.


Stage 2 Yellow Challenges

18a) Use backward to forward arm swing to increase jumping distance.

18b) Jump for distance from two feet to two feet.

18c) Demonstrate control and balance on landing - feet shoulder width apart; Centre of Gravity over base.

18d) Jump for distance from one foot to two feet (both feet).


Stage 3 Green Challenges

18a) Identify preferred take off leg.

18b) Use a short run (2 strides) to jump from one foot to two feet (both feet).

18c) Demonstrate soft controlled and landing into sand pit.

18d) Focus is forwards not downwards.

18e) Move body parts in an effective order to aid jump distance and efficiency.


Stage 4 Purple Challenges

18a) Demonstrate fast controlled approach (optimum speed) with limited run up: 10 - 12 strides.

18b) Demonstrate 'Active' flat foot at take off (dynamic down and back motion).

18c) Demonstrate basic head up, chest up, drive up and forwards.

18d) Demonstrate awareness of the take off point.

18e) Mark out basic run up to achieve optimal speed and accuracy.


Stage 5 Blue Challenges

18a) Achieve optimum speed after a controlled run up.

18b) Drive the free knee up and forwards.

18c) Keep body upright and hips high at take off.

18d) Keep a tall upright body position in flight phase of jump.

18e) Judge distances accurately.


Stage 6 Black Challenges

18a) Perform a consistent sprint technique on the approach run.

18b) Take off with power and control after a fast run up.

18c) Demonstrate full extension of hip, knee and ankle joint (in that order) at take off.

18d) Hold take off extension feeling (body tension) during early flight.

18e) Land with heels first, and bend knees to absorb momentum.



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