Long Jump and Triple Jump Techniques
Long Jump
1. General Information
The long jump is a classic track and field event. It is a natural movement that children do instinctively. Long jump is recommended for school children because it enhances speed, coordination, and lower body strength. The result depends on the speed of the run-up and the force of the takeoff.
Characteristics of a Long Jumper:
- Tall, around 1.70m – 1.90m
- Possess great speed and coordination
- Peak performance age is between 22 and 30 years old
The Long Jump Arena:
The jump is made onto a sand pit preceded by a runway. The runway should be at least 40 meters long and 1.22-1.25 meters wide. This runway is bounded by white lines. The athlete can place two marks on the side of the runway to indicate their starting position. The sand pit should be at least 2.75 meters from the takeoff board. The takeoff board, located 1 meter from the pit, is made of wood and is 20cm wide (painted white). The edge of the pit closest to the board has a rigid strip, 10cm wide, made of clay. This allows for marking and then removing the traces of shoes.
2. Technical Analysis (Phases of the Long Jump)
2.1. Run-Up:
The run-up aims to achieve the highest possible speed to be transferred into a powerful jump. This is one of the fastest types of jumps in athletics. The length of the run-up is about 35-45 meters (18-22 strides) and is performed on the balls of the feet. The run-up technique involves a gradual increase in speed, although it can be relatively uniform. However, the maximum stride frequency is reached at approximately the 8th stride. The strides must be accompanied by energetic arm movements, fully coordinated with the leg movements. The penultimate step will be slightly longer than the others, leading to a decisive entry onto the board.
2.2. Takeoff:
The takeoff consists of three subphases:
- Entry onto the board: This is the last step of the run-up and is shorter than the penultimate step. The athlete reaches the board with the sole of the foot, and the leg is slightly bent to generate a powerful extension during takeoff.
- Takeoff: This occurs when the center of gravity is perpendicular to the takeoff foot. It is determined by horizontal velocity and upward momentum. The angle of the takeoff leg extension should match the elevation of the free leg, which is bent. The arms should move energetically, as they did during the run-up.
- Cushioning: This is the phase between the entry onto the board and the moment the center of gravity is above the base of the takeoff leg. In this phase, the takeoff leg is slightly more bent. The semi-flexed arms should be symmetrical on both sides of the body.
- Push for Flight: The free leg, bent at the hip, is vigorously pushed forward. The takeoff leg extends forcefully, facilitating the raising of the hips.
Triple Jump
1. General Information
The triple jump is not simply three consecutive jumps. The first jump is a preparatory step (the hop), the second is an intermediate step (the step) where the athlete must maintain balance, speed, and coordination, and the third is a jump for distance (the jump). This event requires great fitness due to the impact on the legs, especially the ankles and heels. It also requires a high level of technical skill.
Characteristics of a Triple Jumper:
- Can be slightly taller than a long jumper, with longer legs and less muscle mass
- Must have great speed and coordination, even more than a long jumper
- Must possess great power and balance
The Triple Jump Arena:
The triple jump runway and pit share the same characteristics as the long jump. The difference is the location of the takeoff board (13 meters for men and 11 meters for women). In competitions for young athletes, the distance can be adjusted to their level.