Req 5c — Long Jump or High Jump

Activities:

• Running long jump OR running high jump (best of three tries)
• Standing long jump OR standing high jump (best of three tries)

Jumping events combine speed, power, coordination, and technique into a single explosive moment. Whether you are launching yourself forward across a sand pit or arching over a high bar, these events reward athletes who can generate maximum force in a split second.

Long Jump

The long jump is about converting horizontal speed into distance. You sprint down a runway, plant your foot on a takeoff board, and fly as far as you can into a sand pit.

Running Long Jump — Key Phases:

1. Approach run — Build speed over 12–16 strides. Consistency is critical — you need to hit the takeoff board without slowing down or adjusting your stride.
2. Takeoff — Plant your takeoff foot on the board and drive your opposite knee upward. Your body should be slightly behind the takeoff point, leaning back just enough to launch upward and forward.
3. Flight — In the air, drive both knees toward your chest (the “tuck” technique) or extend your legs forward (the “hang” technique). Keep your eyes up.
4. Landing — Reach your feet as far forward as possible. Bend your knees on impact and fall forward — your distance is measured from the takeoff board to the nearest mark in the sand.

Standing Long Jump: No runway — just raw explosive power from a standstill. Swing your arms back, bend your knees, and drive forward and upward using your arms and legs together.

High Jump

The high jump is about converting horizontal speed into vertical height. You run a curved approach, plant one foot, and use the Fosbury Flop technique to clear a bar set at increasing heights.

Running High Jump — The Fosbury Flop:

1. Approach — Run a curved (J-shaped) path toward the bar. The curve builds centrifugal force that helps rotate your body over the bar.
2. Takeoff — Plant your inside foot (closest to the bar) and drive your opposite knee and arms upward. This single-leg takeoff converts forward momentum into height.
3. Clearance — Arch your back over the bar, leading with your shoulders. Your hips follow, and you kick your legs up at the end to clear the bar.
4. Landing — Land on your upper back and shoulders on the crash mat. Never land on your head or neck.

Standing High Jump: Jump vertically from a standstill, using arm swing and leg drive to reach maximum height.

Training for Jumping Events

Jumping performance depends on three qualities: speed, leg power, and technique.