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NAME:
LECTURER: Mr Mhembere
Assignment Question
a) Choose one technique in long jump one may facilitate to the junior learners and
analyze how it is executed and coached with relevant diagrams and illustrations.
b) Draw up a Detailed Lesson Plan (DLP) showing how a facilitator may present the
technique in at least 5 progressions under the recommended sub headings/phase or
stage, activity, method and organizations and coaching points.
Lecturer’s comments
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Long Jump is a track-and-field event in which an athlete is required to jump to a distance as
far as possible from a given take-off point. Therefore, this write up will be looking at on one
technique in long jump one may facilitate to the junior learners and analyze how it is
executed and coached with relevant diagrams and illustrations. A Detailed Lesson Plan will
be presented showing how one may present the technique in at least 5 progressions under the
recommended sub headings/phase or stage, activity, method and organizations and coaching
points. Therefore, the writer will focus on the hang or sail technique. The key term to be
defined is long jump.
Wikipedia defines long jump as a track and field event competition in which athletes attempt
to complete the longest forward jump with a running start and a single leap. According to
Mark, (2003), Long jump can be defined as a track and field event in which athletes combine
speed, strength and agility in an attempt to leap as far as possible from takeoff point. The
writer may define long jump as a field and track event where athletes combine speed, strength
and agility to jump as far as possible along the ground in one leap.
APPROACH
High school jumpers will use a 14-20 stride approach based on their maximum
controllable speed.
It’s often beneficial for the athlete to have a routine leading into their approach (e.g.
rocker steps, walk-in, etc.). As long as this doesn’t affect their consistency, it is a
good way for them to focus and block out distractions.
At the beginning of the approach, the athlete should DRIVE forward, much like in a
sprint—slight body lean, head down, high knee & arm drive, quick, powerful feet
pushing back.
Athlete should gradually erect posture to a tall upright sprinting position. Steps should
be quick and springy accelerating to top speed.
Prior to take-off, athlete should be tall, with eyes up (NOT looking at the board),
thinking “UP” in.
TAKEOFF
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Penultimate step should be a slightly longer, flat-footed step Plant step should be
short and quick hitting flat-footed, slightly ahead of the body.
Swing leg drives up, heel to butt, knee lifting to a 90 degree angle.
Active arm drive, in correlation with knee drive, helps generate lift and block forward
rotation.
https://
www.teachpe.com/sports-coaching/athletics/long-jump/long-jump-take-off
FLIGHT
Arms should gradually drop and circulate back, upward, and over (will vary
depending on the athlete’s preferred flight style).
Athlete should maintain a BIG chest and slightly upward head-tilt.
Drive knee should also drop downward to elongate the body, further combating
forward rotation.
Hitch-kick
The hitch-kick technique is executed when the athlete has a fast run up and powerfully drive
up is needed at the takeoff. After the takeoff, the leading leg, which is flexed at the takeoff
point, is extended outward to create a stride position in the air. This is also known as
“cycling” or “running in the air.” Both legs are flexed and brought forward for the land, and
the arms need to rotate clockwise in order to balance the action by the legs as propounded by
Larry Myricks. (1991). . When the athlete hits the sand, the knees flex, and the upper body
continues to shift forward beyond the feet. As the name might suggest, this technique relies
on a cycling action of the arms and legs through the air to maintain an upright body position.
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This technique takes longer to execute and is therefore generally reserved for more
experienced jumpers.
LANDING
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DETAILED LESSON PLAN (DLP)
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learners stand in lines LANDING
Learners prevent of ten and follow the
1. Landing the body from instructions from the - Propel your free leg
falling back to facilitator. (opposite of your takeoff
absorb and to avoid leg) forward as far as
injuries Demonstration- The possible
learners practice the - While in the air, bring
Approach and your takeoff leg forward
Takeoff. as well as your legs are
parallel to each other.
REFERENCE
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Gregoire, Ernie, and Larry Myricks. (1991). World Class Track & Field Series: Long Jump
(VHS) Ames, IA: Championship Books & Video Productions.
Rogers, Joseph L. (2000). USA Track & Field Coaching Manual. Champaign IL: Human
Kinetics. ISBN 0-88011-604-8.
Liu ya, (2005). The analysis of kinematic parameters of female long jump athletes in China at
the last step and take-off technique of. Shanxi University, p8-10.
Ma Yongzhan, & Fang Ailian, (2001). Kinematic comparative study on Take-off Technique
of Chinese Elite Long Jumper. Chinese sports science and technology, 32 (7).
Peng Jinzhou, & Sun Sizhe, (2007). Kinematics and dynamics analysis of take-off vertical
velocity generating mechanism. Beijing sports science and technology.
Yu Xiaoming, (1999). Analysis of evaluation index for Long jump take-off effect. Journal of
Shanghai Institute of Physical Education.