JUMPING

EVENT
 OBJECTIVES

Describe each type of jumps in  athletics;

Distinguish the differences between jumps; and
Perform the three (3) jumps in athletics.
 JUMPING EVENT

Long Jump
High Jump
Triple Jump
Pole Vault
 LONG JUMP

The long jump can just as easily be named the “run

and jump” or “sprint and jump,” because the actual
jump is only part of the process.
 A GOOD LONG JUMPER MUST
HAVE THE FOLLOWING:

Good Speed
Good Footwork
Good Jump
LONG JUMP FACILITIES
 THE MOVEMENTS OF THE JUMPING
EVENTS CAN BE BROKEN DOWN INTO
FOUR MAIN PHASES:
1. Approach
2. Take off
3. Flight
4. Landing
 STEP-BY-STEP LONG JUMP
TECHNIQUE:

Step 1: Run Up
Step 2: Take Off
Step 3: Flight
Step 4: Landing
 STEP 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.
 STEP 2: TAKE OFF
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.
 STEP 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.
 STEP 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.
 HIGH JUMP

In the high jump event, the athlete gets a running start
and must jump over a bar without knocking it over.
They land on a big soft cushion.
 FACILITIES
Landing area
Support platforms
Crossbars
Stands
 STEP-BY-STEP HIGH JUMP
TECHNIQUE
1. Practice your running technique. 
2. Prepare to run towards the mat
3. Begin running
4. Jump towards the mat
5. Practice the Fosbury Flop
6. Prepare to launch yourself over the bar
7. Clear the bar
8. Land on the mat properly
9. Resist the reflex to curl up
 PRACTICE YOUR RUNNING
TECHNIQUE
When a jumper runs towards the bar
they are building the momentum
necessary to jump over the bar.
 PREPARE TO RUN TOWARDS
THE MAT
Most jumpers only take about
10 strides before they jump over
the bar, so make sure you’re at
least ten paces away from the
mat to simulate this.
 BEGIN RUNNING
Use your non-dominant foot to
push off. Some athletes start low
to the ground and will be in an
upright position by stride three.
 JUMP TOWARDS THE MAT
This can also be called a
“push off.” Push off into the
air with your non-dominant
foot. The non-dominant leg
will automatically be
extended as you jump and
you'll drive up your opposite
knee.
PRACTICE THE FOSBURY FLOP
This form was first used at the
Olympics in Mexico City in
1968 by Dick Fosbury to win a
gold medal. His technique,
affectionately called the
Fosbury Flop, requires leaping
head first with your back to
the bar.
 PREPARE TO LAUNCH YOURSELF
OVER THE BAR
When you’ve finished the “J” run
and are next to the mat, rotate your
back to the bar for the Fosbury Flop.
As you drive your knee up and push
off from your non-dominant leg,
pivot your body to face the sky.
 CLEAR THE BAR
 Tilt your head and upper back
toward the mat. Angle your head
back and keep your chin un-
tucked as you clear the bar to
avoid injury. Arch your back up.
As you arch and lift your hips
over the bar, your head will fall
back. After your hips have
cleared the bar you will naturally
tuck your head to your chest to
help lift your feet over.
LAND ON THE MAT PROPERLY
Touch the mat with your
upper back first. After
clearing the bar you'll want
to land on your upper back
and shoulders to avoid injury.
 RESIST THE REFLEX TO CURL
UP
Keep your body open so that
you don’t smash your knees
against your face
 TRIPLE JUMP

The triple jump sometimes referred to as the hop, step

and jump or the hop, skip and jump, is a track and
field event, similar to the long jump.
 FACILITIES AND EQUIPMENT

Professional boards, sand boxes

and field accessories
 STEP-BY-STEP TRIPLE JUMP
TECHNIQUE
1. Run up to the board and jump
2. Keep your arms extended in front of your body. 
3. Hit the ground with your foot flat. 
4. Start your step with the same foot. 
5. Begin the final phase (jumping) with your
opposite foot. 
 RUN UP TO THE BOARD AND
JUMP
This will begin the first
phase: hop. Generally, you
will want to use your
dominant foot. Get a running
start (lasting about 17-18
strides) so you can forcefully
jump off the board. Pull your
opposite foot up behind you.
 KEEP YOUR ARMS EXTENDED IN
FRONT OF YOUR BODY
While you are airborne
during the hop, skip, and
jump, never let your hands
drop lower than your chest
or higher than your chin.
Move both arms forward, as
if you are grabbing
something in front of you. If
your arms are too high, you
 HIT THE GROUND WITH YOUR
FOOT FLAT
During the hop and step, you
will land with your dominant
foot flat or roll from heel to
toe.
 START YOUR STEP WITH THE
SAME FOOT
Keep your back leg's
heel up to prepare for the
landing. Land with your
back leg forward to
complete the step and
prepare for the final
phase.
 BEGIN THE FINAL PHASE (JUMPING)
WITH YOUR OPPOSITE FOOT. 
During the jump, you will leap
with your opposite (formerly
back foot). By this point, you
will be close to the sandpit.
Bring both feet together with
your knees parallel to your
chest as you jump into the pit.