Long Jump Skills, Rules and Safety for Primary 4

Long Jump

Performance Objectives

By the end of the lesson, students should be able to:

1. perform the basic Skills in long jump correctly.

What is Long Jump?

Long jump is an athletic event where a person runs up to a take-off board and jumps as far as possible into a sand pit. The goal is to cover the longest horizontal distance from the take-off point to where the body first touches the sand.

It is a fun activity that combines running, jumping, and landing skills. Performing a long jump correctly requires good coordination and practice.

Phases of the Long Jump

A long jump is not just one single action; it is made up of several important parts, or phases, that happen one after the other. Each phase helps the jumper to achieve the longest possible distance.

The main phases of the long jump are:

1. The Approach Run (Run-up)
2. The Take-off
3. The Flight
4. The Landing
5. The Recovery

The Approach Run (Run-up)

This is the first part of the long jump. The jumper runs towards the take-off board to build up speed. The speed gained during the approach run is very important for a good jump. The run should be smooth and controlled, not too fast or too slow.

The Take-off

The take-off happens when the jumper reaches the take-off board. One foot pushes strongly against the board, launching the body into the air. The other leg swings forward and upwards to help lift the body. This push-off is what sends the jumper forward and upwards.

The Flight

Once the jumper leaves the take-off board, the body is in the air. This is called the flight phase. During this time, the jumper tries to maintain balance and prepare for landing. The arms and legs move to help keep the body stable.

The Landing

The landing is when the jumper comes down into the sand pit. To get the longest distance, the jumper extends the legs forward and lands with both feet together. The body should lean forward to avoid falling backward, which would reduce the measured distance.

The Recovery

After landing, the jumper needs to stand up and walk out of the sand pit. This is the recovery phase. It is important to step forward out of the pit, not backward, to ensure the longest jump distance is recorded correctly.

Performing the Long Jump Correctly

Performing a long jump correctly involves practising each phase and putting them together smoothly. It is important to focus on safety and proper technique to avoid injuries and achieve a good jump.

The basic steps to perform a long jump are:

1. Prepare the Area: Ensure the long jump pit is filled with soft sand and is free from any hard objects. Wear comfortable sportswear and sports shoes.
2. The Approach Run: Start a few steps away from the take-off board. Run towards the board with steady, increasing speed. Look straight ahead, not down at your feet.
3. The Take-off: As you reach the take-off board, place one foot firmly on the board. Push off strongly with this foot, swinging your other leg and arms upwards and forwards to gain height and momentum.
4. The Flight: While in the air, bring your knees towards your chest and extend your arms forward. This helps to keep your body balanced and prepares you for landing.
5. The Landing: As you begin to descend, extend both legs forward with your feet together. Land with your heels first, then allow your body to roll forward into the sand. Try to land as far forward as possible.
6. The Recovery: Once you have landed, stand up and walk out of the sand pit by stepping forward. Do not step backward, as this might reduce your measured jump distance.

Important Safety Tips for Long Jump

Safety is very important when performing the long jump. Always follow these tips:

1. Always jump into a properly prepared sand pit that is soft and deep enough.
2. Check the sand pit for any sharp objects or stones before jumping.
3. Wear appropriate sports shoes that provide good grip and support.
4. Warm up your body with light exercises before you start jumping.
5. Listen carefully to your teacher or coach’s instructions.
6. Do not push or crowd other jumpers near the take-off board or sand pit.
7. Land with both feet together and lean forward to avoid falling backward.
8. Walk out of the pit carefully after each jump.