Long+Jump,+Triple+jump

Long Jump

By: Ashley Proksa


Long Jump is broken down into 5 different parts: 1) Approach 2) Last 2 steps 3) Takeoff 4) Air Time 5) Landing

__APPROACH__ The approach is the run you do before you jump into the air. Normally you would have a certain number of steps to hit on your take off leg when reaching the board, and the length it took you to do that would then become your mark. Your mark is the number of feet you are away from the board in order to hit the board consistently each time with the same leg and roughly in the same place.

__LAST TWO STEPS__ The last two steps help the most with your jump. They help get force to propel you up, to get good height for your jump. The second to last step or the penultimate step is needed in order to have a better and more effective last step. The penultimate step is the longest step of the approach, in order to make the last step short and quick in order to get up. The last step is very short, but very powerful. When taking this step your foot must be flat on the board.

__TAKE-OFF__ When you reach the board with your designated leg you want to take off. This mean that you want your body to stay up right and keep your head up. Keeping your head up is very important, because if you don't then your torso will collapse. Again, keep your foot flat when striking the board. Also start to bring your arms up in order to gain momentum to get higher in the air.

__AIR TIME__ There are many different techniques to do in the air. They include the hang, hitch kick and sail. You want to do these in order to have more time in the air, to make your jump longer. Hang- pull arms back and then up to hang in the air as long as you can Hitch Kick- almost like running in the air, you want to cylce your legs in the air to propel you further Sail- while in the air you want to reach out to try to touch your toes

__LANDING__ You want to land with you legs together, roughly around the same spot. You want to have a slight bend in your knees, to prevent injuries. media type="youtube" key="RTTz6RXwDcE" width="560" height="315" media type="youtube" key="L8qb9brBPss" width="560" height="315" media type="youtube" key="RLrJUB2mBfc" width="560" height="315"
 * Triple Jump **
 * by: Justin Tolentino**

The Triple Jump is a 3 phase jump into the sand pit.

The event can be split into 5 steps:
 * the approach
 * the hop
 * the skip
 * the jump
 * the landing

__** APPROACH **__ The approach is the run up that builds your momentum into the hop. In the approach, an athlete runs at a gradual speed and the final strides should be the athletes maximum controlled speed. The last two strides are referred to as the penultimate step. In the penultimate step, the first stride is a longer stretched out stride and the step hitting the board is a short chopped stride. This puts the momentum built from the approach into a jumping motion.

soccer ball example:
 * left, left, right
 * right, right, left

__**HOP**__ After hitting the board the athlete goes into the first phase of the jump, the hop. In the hop the athlete comes of the board and lands on the same foot he/she released from. This phase should be the farthest phase since it is of the athletes stronger leg.

__**SKIP**__ In the skip phase the athlete releases of that same foot and skips to the opposite. In a proper skip phase the athletes pulls both his knees up towards his torso. This keep the athlete in the air longer, ultimately covering a larger distance.

Once landing on the opposite foot the athlete brings the rest of the momentum into the jump phase. This final phase is the action going into the pit. The transition from phase 2 to phrase 3 is crucial in getting farther into the pit. A strong phase 3 is when the athlete pushes off the grown while the opposite leg is swung through his body. media type="youtube" key="oKMVG6Kjfds" width="560" height="315"
 * __JUMP__**

Finally is the landing. The landing is the final reach for distance and the athlete is in a stretched motion. Landing can be very important because the point of measurement is the closest part of the pit your body touches. media type="youtube" key="zQYUbECs7Do" width="560" height="315" Of course, the triple jump is a competition of distance so in each phase the athlete is trying to cover as much ground as possible while keeping strong forward momentum.
 * __LANDING__**

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**Save below youtube for track class - Do NOT erase. ZELLNER**media type="youtube" key="c5Io6wg8D60" width="425" height="350"

funny long jump and triple jump accidents media type="youtube" key="8g1an3SvcZY" width="420" height="315"

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