BASIC JUMPING SKILLS

Keywords

• hang
• High jump
• jumping
• Long jump
• Sail
• Scissors
• Straddle
• Triple jump

After studying and practicing the activities in this chapter, you will be able to:

1. Identify the categories of jumping events in athletics make improvised jumping equipment from local materials
2. Follow safety precautions while performing jumping activities in order to prevent injuries
3. Perform the skills involved in selected jumping activities with awareness of safety
4. Perform the various basic jumping skills

INTRODUCTION

In life, there are scenarios that require you to have both feet off the ground yet in motion. This is what we refer to as jumping.

In your school setting, jumping is a deliberate activity that is formally taught for various reasons. It is a key feature of various activities and sports. Jumping is a form of locomotion or movement in which you thrust yourself through the air along a ballistic trajectory. Jumping traces its origin in Greece where soldiers were training to go past obstacles like streams during warfare. It has since evolved and is an Olympic sport.

 Figure 5.1 Jumping heights

Institutions take part in these events as part of athletics. Jumping for distance for horizontal jumping) is important in sports such as athletics (Long and triple jump) and in other games and activities such as gymnastics. Jumping for height for vertical jumping ) is used in many sports ( for example , high jump , basketball rebound , rugby line – out , vaulting in gymnastics ) and in many playground games and activities such as using a skipping rope .

In this chapter, you will perform jumping skills with consideration of safety and understand how you can apply them in your daily life.

5.1 Categories of Jumping Events in Athletics

The four main categories of jumps are:

1. High jump

2. Long jump

3. Triple jump

 4. Pole vault.

Activity 5.1 Jumping events in athletics

Resources

• Notebook
• Pen
• Markers

In groups:

Observe the following illustrations.

1. What does each illustration in (a), (b) and (c) portray?
2. Outline the characteristics of each of the activities above.
3. What types of jumps are used in athletics?
4. Present your findings to the class.

Figure 52 Categories of jumping events in athletics

NOTE

Pole vault is one of the jumps but it is not among our areas of focus three distinct segments of action hop step, and jump into sandpit

5.2 High Jump

High jump is an event that involves athletes jumping unaided over a horizontal bar that is usually placed at specific heights without getting it off position. For safety, the athlete usually lands on a special structure or facility.

High jump facility and equipment

High jump requires a runway area, two uprights, a crossbar, and a landing mat.

The landing materials are at least 6 mx 4 m and are covered by a spike proof protective mat. Their overall height is a minimum of 0.70 m.

NOTE

Fine sandpit may be improvised where the institution is unable to provide a standard landing mat.

Activity 5.2 Constructing the activity area and improving equipment

 Resources

• Working space
• Banana stems flags – staves
• Hoe
• . Marking powder
• Chalk
• Fine sand
• Spade
• Activity area
• Tape measure
• Sand paper
• Hammer.
• Nail
• String.
• Rake

In groups:

1. Observe the high jump facility and equipment in Figures 5.3, 5.4 and 5.5. Take note of the measurements and other details.
2. Construct an improvised multi – purpose jumping pit and show the relevant parts and dimensions.
3. Using appropriate local materials from your surroundings make improvised equipment for jumping.
4. Present your crafted equipment to the class to critique
5. Show your multi – purpose jumping pit and explain the steps you took to construct it

PERFORMING HIGH JUMP

Performing High Jump basically involves three stages: the approach, bar clearance and landing. Landing can be done using many techniques; the most common being the straddle and scissors. The techniques can be built using fun games.

Activity 5.3 Jumping fun games.

Resources

• Boxes.
• Clay stones.
• Pang
• Whistle
• Cones
• Arrange boxes of different shapes and sizes as shown in the following illustration.
•  Make files behind the boxes as in the illustration.
•   At the sound of a whistle , move around the activity area by jumping over the boxes in front of you
•  Vary the jumping movement to jump on the take – off leg, swing leg, both legs and jumping sideways.

Straddle High Jump technique

 This technique involves running towards the bar, kicking the lead leg high and above the bar, and then rolling the body over it.

Activity 5.4 executing the straddle high jump technique

Resources

• Prepared landing pit
• Uprights.
• Crossbar

 In groups:

Observe the following illustration of the straddle high jump technique.

• Approach from the left side approximately 45 ” to the bar [1].
• Take a few steps, plant the left or take off foot, swing the right leg forward and upward and raise the arms [1].
• Continue the upward and downward movement [2-3].
• Extend the body and lift the leg upward.
• At the height of the jump, make the body parallel to the bar [4]. .
• Continue rolling over the bar, landing on hands and right foot. [5-7]
• Perform the body movement without a crossbar.
• Execute the straddle jump technique over a crossbar in files.
• Execute the skill at varied heights on the uprights.
• Observe and assess your group members as they execute the skill with consideration of approach to the crossbar, leg movement, and landing.

Scissors High Jump Technique

This is a jump whose approach (or run – up) is a straight line at 30 to 50 degrees to the bar, jumping over the lowest point of the bar which is usually the centre.

 Activity 5.5 executing the scissors high jump technique

Resources

• Uprights
• Prepared jumping pit
• Crossbar

In groups:

Observe the following illustration of the scissors high jump technique.

• You approach the bar from the side at a slight angle, take a few steps and plant the take – off foot and take off [1].
• Swing the other foot high into the air [2]
• The other foot continues over the bar followed by the take – off foot in scissor action [3]
• At the same time, swing the arms forward and upward assisting the lift of the body [3]
• Land with the take – off foot first followed by the other to complete the scissor action [4].

1. Perform the body movement without a crossbar.
2. Execute the scissors high jump technique over a crossbar in files.
3. Execute the skill at varied heights on the uprights.
4. Observe and assess the others as they execute the skill with consideration of approach to the crossbar, leg movement, and landing.

NOTE

High jump is an event that combines power and speed. You are advised to wear spikes on grass or in wet conditions because the surface can become slippery.

ICT AND PHYSICAL EDUCATION

Capture a video of elite athletes using the straddle and scissors techniques of bar clearance in high jump. You will later use it for demonstration lessons to a class of beginners.

 Safety Precautions and Rules in High Jump

 Like any other physical and sports activity, high jump has safety considerations. To ensure fair participation and competition, it also has rules.

Activity 5.6 Establishing rules and safety precautions

Resources

• Computer
• Smartphone
• Flip chart
• Marker pointer
• Notebook pen

1. Use the website www.tutorialspoint.com to establish basic rules in high jump.
2. List down the rules of the game basing on what were considered fouls 1.
3.  What can be done before, during, and after the activity to minimum injuries?

5.3 Long Jump Long

 Jump involves covering some horizontal distance. It is an event in which athletes aim to leap as far as possible from the take – off and hence requires a combination of speed, strength and agility to cover a longer distance. It involves approach, take – off, flight and landing

 Figure 5.6 Long jump progressions

Long Jump Facility and Equipment

 Long jump is done on a facility that has a runway, take – off board and landing area. Besides the landing area, there is a measurement board.

Figure 5.7 Long Jump facilities

Figure 5.8 the long jump facility with calibration and the takeoff board

CLASS PROJECT

Construction of Long Jump activity area and improvisation of equipment

Resources

• Working spoke
• Hoe Spade
• Rake
• Panga
• Tape measure
• Hammer nails
• String
• Sand paper
• Marking powder / chalk

In groups:

1. Observe the long jump facility and equipment in Figure 5.7 and Figure 5.8 above taking note of every detail.

2. Construct an improvised long jump facility and show the relevant parts and dimensions.

3. Use appropriate local materials to make improvised equipment for long jump.

4. Present your crafted equipment to the class to critique.

5. Show your facility to the class and explain the steps you took to construct it. TAKE OFE

Performing Long Jump

The long jump sequence is divided into phases: approach, take – off, flight and landing. The approach phase is a build – up run that precedes the take – off. It involves running but this is later controlled prior to take off. Take – off is done just behind the take – off board and precedes the flight. Flight has two basic types: the hang technique and the sail technique.

Figure 5.9 Long jump sequences

Fun and Conditioning Activity

The techniques required for one to perform long jump can be developed using fun activities. These activities also prepare the body for the major activities in the jump.

Activity 5.7 ” Running and Jumping ” obstacle game

 Resources

• Boxes
• Playing square
• Small balls
• Vaulting boxes

 In groups:

1. Arrange obstacles in two groups as shown below.
2. Form two teams and line them up behind opposite ends of the obstacles.
3. At the sound of a whistle, a player from one team jumps over the obstacles and on finishing the course, hands over a beanbag to a member of the other team who also does the same.
4. Vary the movement by changing the direction of the jump or the height of the obstacles.
5. Finish when all members have participated.

Figure 5.10 Running and jumping over obstacles

Activity 5.8 executing the sail technique during long jump

Resources

• Whistle
• Small balls
• Measuring tape
• Take-off board

Using the sail technique during long jump

The sail technique is one of the most basic long jump techniques take – off board bean bags activity area after the take – off phase is complete, the jumper immediately lifts the legs into a toe touching position

This allows the body to sail in the air, effectively accompanying the momentum achieved by the leap.

1. Observe the following illustrations:
2. From a stationary position, jump to the landing area.
3. From the very position, jump and use the sail technique.
4. From a run, take off, use the sail technique during flight and land in the landing area.
5. Perform a complete jump sequence while paying strict attention to the take – off board.
6. Observe the others as they perform the skill and comment on their approach, take off, leg and arm movement during flight, and landing.

 Using the hang technique during long jump

 The hang technique works by lengthening the body to make it as efficiently long as possible. Here, both the arms and legs are extended to reach a maximum distance from the hips at the leaping point.

Activity 5.9 executing the hang technique during long jump

Resources

• Measuring tape
• Activity area
• Whistle
• Take – off board

1. Observe the illustrations below.

2. from a stationary position, jump to the landing area.

3. From the very position, jump and use the hang technique. 

4. From a run, take off, use the hang technique during flight and land in the landing area.

 5. Perform the complete jump sequence while paying strict attention to the take – off board.

6. Observe the others as they perform the skill and comment on their approach, take – off, leg and arm movement during flight, and landing.

NOTE

• During approach, the jumper accelerates to a maximum controllable speed.
• At take – off, the jumper generates vertical velocity and minimizes the loss of horizontal velocity.
• During flight, the jumper prepares for landing using sail, hang or hitch kick technique.
• When landing, the athlete maximizes the potential distance of the flight path and minimizes loss of distance at touchdown.

Safety Precautions and Rules in Long Jump

It takes knowledge and understanding of the rules to play and enjoy any sport. It is necessary that you understand the rules that govern long jump as well as the safety measures, so that the occurrence of injuries is minimized.

Activity 5.10 Establishing rules and safety precautions

Resource

• DVD
• Manila paper
• Pen
• Marker
• Pointer
• DVD player
• Notebook
• Screen

1. Move to the school main hall . 2. Watch a video clip of elite athletes participating in long jump. Alternatively, use Internet to access video clips on rules and safety precautions. On www.youtube.com

3. Take note of fouls, injuries, and their causes.

4. List down the rules of the game basing on what were considered fouls.

5. What can be done before, during, and after the jumping activities to minimum occurrence of injuries?

5.4 Triple Jump

This event is more commonly known as the ‘ Hop, Step and Jump ‘ or the Hop, Skip and Jump ” also ‘ Hop, Bound and Jump: However; they are not three separate jumps, the Triple Jump is one continuous jump consisting of three sections of phases; a hop, a step and then a jump.

Figure 5.11 Three phase jump sequence

Facility and Equipment for Triple Jump

Triple jump is done on a facility similar to that of Long Jump only that the distance from the take – off board to the nearer end of the landing pit is longer than that in Long Jump. The facility has a runway, take – off board and landing pit. A measuring tape or measurement board is also used. Although the take – off board can be described as portable, in reality all components of long and triple jump equipment are fixed installations.

CLASS PROJECT

 Construction of a triple jump activity area and improvisation of equipment

Resources

• Working space
• Hoe
• Spade
• Rake
• Pang
• Tape measure
• Sand paper
• Hammer
• Nails
• String
• Marking powder / chalk

 In groups:

 1. Observe the triple jump facility and equipment in Figure 5.12 above, taking note of every detail.

2. Construct an improvised triple jump facility and show the relevant parts and dimensions.

3. Using appropriate local materials, improvise equipment for triple jump.

4. Present your crafted equipment to the rest of the class to critique.

 5. Show your facility to the class and explore the steps you took to construct it.

 Performing Triple Jump

Triple Jump involves the approach – hop, step, jump, and landing phases.

Conditioning Exercises

Before you embark on the basic jumping skills, you need to orient (familiarize) yourself to the jumps through various conditioning exercises.

NOTE

Be aware that all jumping exercises involve a high mechanical load on the entire body, especially the foot, ankle and knee joints. Therefore, take care to avoid overloading

 Activity 5.11. Conditioning exercises- [Single leg take – off, landing and leap jumps]

Resources

In groups:

• Working space (jumping pit)

 Practice the following fundamental activities of jumping: tope measure

1.Acceleration runs 20-30 m

2. Hopping from a standing start, a short approach, a fast approach.

 3. Rhythmic hopping ( that is left – l – l – right – r – r – l-l-l – etc. . or l-l- l – r – r – l-l – r – r -l- and many others )

4. Single leg take – off hurdle jumps with one step in between and lead leg landing

Start with the basic movements by performing Hop, Step and then Jump from a standing start. The take – off leg should be your most muscular leg, so it will be used in the Hop and the Jump phases. As in the long jump, your eyes should be focused beyond the pit for the entire jump.

 Approach phase

The approach run for the Triple Jump is similar to that of the Long Jump. The objective is to create the highest amount of speed that can be controlled throughout the triple jump hop, step and jump phases. Your strength and technique will determine the optimal run – up distance and speed.

Activity 5.12 the approach phase of triple jump in groups:

 Resources

• Prepared jumping pit
• Tape measure

1. Observe the illustration of the triple jump approach phase.

2. Perform the movement on a normal surface.

3. Perform the movement from a triple jump facility.

4. Observe and assess the others perform the activity. Pay due attention to the leg movement.

 The Hop phase

This is the first phase of triple jump that is aimed at achieving horizontal – vertical velocity. The strongest leg of the athlete is used as a hop leg.

Activity 5, 13 the hop phase of triple jump

Resources

• Prepared jumping pit
• Tape measure

 In groups:

1.Observe the following illustration of the triple jump hop phase.

• Extend the take – off leg fully. The drive leg thigh should be nearly parallel to the ground and the foot relaxed (A).
• Pull the foot of the take – off leg to the buttocks (Fig B).
• The drive leg rotates from in front of the body to behind it (Fig B – C). Take off leg begins to pull forward (C).
• As the thigh of the take – off leg reaches parallel, the lower portion of the leg extends past the knee, with the foot bent towards the shin (C).
• Once the leg is extended, you then forcefully drive the leg downwards, setting yourself up for an active landing (D).

2. Perform the movement on a normal surface.

3. Perform the movement from a triple jump facility.

4 Observe and assess the others perform the activity. Pay due attention to the leg movement.

The Step phase

The step phase follows from the hop phase. It involves fully extending the takeoff leg with the drive leg thigh just below, parallel to the ground. It is the shortest phase, and makes up around 30 per cent of the total distance.

 Activity 5.14 the step phase of triple jump

Resources

• prepared jumping pit
• Tape measure

 In groups:

1. Observe the illustration of the triple jump step phase above.
2. The take – off leg is fully extended with the drive leg thigh just below. Parallel to the ground (Fig E).
3. The take – off leg stays extended behind the body with the heel held high (Fig F).
4. The drive leg thigh is held parallel to the ground, lower leg vertical and the toe is flexed (Fig F).
5. The drive leg extends with a flexed ankle (creating a long lever) and snaps downwards for a quick transition into the jump phase (Fig G).
6. Perform the movement on a normal surface.
7.  Perform the movement from a triple jump facility.
8. Observe and assess the others perform the activity. Pay due attention to the leg movement.

The Jump phase

It is the final phase of triple jump within which an athlete utilizes the backward force from the left leg to take off again.

Activity 5.15 the jump phase of triple jump

 Resources

• Prepared jumping pit
• Tape measure

 In groups:

 Observe the following illustration of the jump phase of a triple jump.

• The take – off leg (the drive leg in the previous phases) is extended forcefully upon contact with the ground (Fig H). The free – leg thigh driving to waist level (Fig H).
• The arms drive forward and up. The torso should be held erect with the chin up and eyes looking beyond the pit. The legs move into a hang position with both thighs directly below the body, legs bent at the knees. The arms are extended overhead to slow rotation with the hands reaching for the sky (Fig I).
• The arms then drive forward. The legs swing forward. The position is held until the heels hit the sand. When the knees collapse, the hips rise. And the athlete slides through the sand (Fig J).

1. Perform the movement on a normal surface.
2. Perform the movement from a triple jump facility.
3. Observe and assess the others perform the activity. Pay due attention to the leg movement.

Arm action

 The use of a single or a double arm action at take – off depends on your preference. Note that the double – arm action provides more power.

Single – arm action

• The arm opposite the free leg drives forward and up to shoulder level.
• The angle at the elbow should be between 80 and 110.

Double arm action

• The lead arm crosses slightly in front of the body on the second last step of the approach phase.
• As the take – off step is initiated, the arm pauses next to the body rather than swinging behind as with a normal stride.
• As the take – off foot contacts the ground, both arms drive forward and up to shoulder height.
• The angle of the arms at the elbows will be higher than 90 ° to create a more powerful impulse forward

 Foot strike

• In an active landing, your leg is extended, the ankle flexed, and the leg pulled down forcefully, striking the ground mid – foot.
• Upon contact, the body rolls forward over the foot onto the toes while pushing off the ground.
• Triple jump grid
• This is an angled grid that makes athletes familiarize with the facility and practice the phases of triple jump.

Activity 5.16 using a triple jump grid

Resources

• Triple jump grid
• Bamboo sticks c
• Chalk powder

 In groups:

1. Observe the following illustration of an angled grid.
2. Use the illustration to mark out an angled grid along the jumping pit. Approach from the side of the pit.
3. Use a 5-7 steps approach from the side of the pit
4. Hop and step into the grid.
5. Move down the grid , increasing distance as long as rhythm is maintained

Safety Precautions and Rules in Triple Jump

Safety and knowledge of rules are paramount if triple jump is to be enjoyed.

Activity 5.17 Establishing rules and safety precautions

 Resources

• DVD player screen
• DVD
• Notebook
• Manila paper

1. Move to the school main hall.

2. Watch a video clip of elite athletes participating in triple jump. Alternatively, search the Internet for video clips on rules and safety precautions on www. youtube.com

3.Take note of fouls, injuries, and their causes.

 4 List down the rules of the game basing on what were considered fouls.

• What can be done before, during, and after the event to minimum injuries?

5.5 Relevance of Jumping Skills

 In your day – to – day activities, you encounter different situations where jumping is applied. This may be in your home, school, during games and while out on errands.

Activity 5.18 Relevance of jumping skills

Resource

• Pen marker
• Manila paper
• Pointer
• Pen
• Notebook
• Marker

 In groups, describe the importance of jumping skills in your daily life.

• Jumping has many applications and these include:
• Jumping over a pool of water on the road
• Going over stumps of trees and trenches
• Generally jumping over obstacles or hurdles in our way
• Picking things that may be at a higher level out of our reach
• Catching balls that are higher than our reach in different games

REVISION QUESTIONS

1. Facilities and equipment are necessary for one to practice jumping skills.

 a) Differentiate a facility from equipment.

b)  Make clear drawings of triple jump, high jump and long jump facilities. Pay strict attention to the dimensions and zones.

2. Safety is paramount during the execution of different jumps. With reference to triple jump, long jump and high jump, discuss the safety considerations you would bear in mind when planning athletics meet.

3.The necessity of jumping skills cannot be overemphasized. Detail the relevance of running skills in your daily life.

Chapter Summary.

In this chapter, you have learnt:

• The categories of jumping events in athletics
• How to improvise jumping equipment from local materials
• To perform the skills involved in selected jumping activities with awareness of safety
• How to perform the basic jumping skills
• How to observe safety precautions while performing jumping activities in order to prevent injuries

You can now perform various jumping skills safely and understand how you can apply them in your daily life.

You can therefore design and make equipment used in jumps, demarcate activity areas for jumps, and work as a coach or trainer for jumps. You can also perform jumps in athletics for competition and fitness, serve as an umpire, be a risk and safety officer during jumping activities, or an advocate for jumping events in your school and community