Running Broad Jump
Execute a running long jump of a minimum distance of 17 feet. Measurement is taken at the point of body contact that is closest to the take-off board.
Elements Coordination, Power and Balance.
There are four phases of the Running Broad Jump:
- Approach - Use a relaxed, rhythmic and gradually quickening pace as you approach the take-off board.
- Take-off - Take-off must be one-footed. At contact, the take-off foot should be slightly in front of hips and hips should be slightly in front of shoulders, resulting in a slight backward lean of body. Forcefully extend hips and arms to launch body up and forward.
- Flight - Control forward rotation of body to achieve a greater jump distance.
- Landing - Extend legs as far ahead of center of mass as possible, without falling backward. As the feet make contact with the sand, press heels downwards and contract hamstrings causing hips to rise. As hips rise twist them to one side and allow the forward momentum to carry the body past the landing position.
Any technique listed below may be used to execute the Running Broad Jump.
- Sail - After take-off bring feet and toes up as if you are reaching out and touching your toe. This technique is easiest to perform for the novice.
- Hang - Hold the body in a lengthened position for as long as possible. At the top of flight path, swing arms up and over the head and allow legs to rise. On descent, arms continue to circle forward, and the legs rise up and extend outward.
- Hitch Kick - Goal of this technique is to curb forward rotation of the body while in the air. This rotation is slowed by a cycling motion of both the arms and the legs. With this motion the jumper can keep the body in an upright position. This technique is the most advanced.
How to Improve
Jumping power is improved through overall muscle strengthening with emphasis on plyometric (bounding) exercises. YouTube offers numerous “How-To” videos on techniques of long jump.
Practice the approach. Transitioning a sprint into a jump without decreasing forward velocity is challenging. Try short run jumps, starting half-way down the runway instead of at the beginning. The last three strides are crucial: try to take quick, bounding steps just before take-off.
Safety, Facilities and Equipment
Use a regulation long jump runway and pit that are in good condition.