How to Land Correctly in the Long Jump

How to Land Correctly in the Long Jump – Surely Grameds is familiar with the long jump sport? Yep, this one sport has been taught to us since elementary school (SD) to high school level (SMA). Almost the same as other sports, long jump also really requires strength, speed, and agility in order to be able to jump as far as possible accompanied by good and correct technique.

Usually, this long jump sport uses a sandbox as a place to land. Simply put, this sport is done by jumping from a distance as far as possible, then from the takeoff point the body must float in the air until it lands as far as possible in the sandbox.

But unfortunately, many people are confused about how to land properly and correctly in this sport. This is due to the movement of the legs and the body sometimes cannot reflect following the correct technique, so sometimes the foot will get injured. Then, how do you land properly and correctly in this long jump sport? Can the traditional game of jumping rope using rubber become training in this one sport because they both use jumping techniques?

Let’s look at the following review so that Grameds can understand and immediately put it into practice.

How to Land Correctly in the Long Jump?

Basically, the long jump sport has four parts of movement, starting from the beginning or often referred to as a square off, repulsion, airborne attitude, and finally a landing movement. Well, in this case we will discuss about how to do the landing movement.

  1. Head in a bowed position. If you look up, there may be an injury to the nape of the neck.
  2. When you want to make a landing, the body part, namely the heel of the foot, must reflexively touch the ground first.
  3. During the landing process, press the heel of the foot.
  4. Also make sure both legs are in a straight position. The position of the legs should not be bent because injuries can occur in the form of sprains.
  5. While both legs are in a straight position, the knees must be bent.
  6. At the thighs, try to lift upwards while the body is pushed forward to create a bent position.
  7. The position of the body when landing is leaning forward. This is to maintain the balance of the body so that it does not sway when landing.
  8. When you land, immediately keep your feet upright.
  9. In the position of the hands, especially both hands must be swung and then straightened towards the front. Make sure that the position of the hand is in a condition that is ready to support the body that is landing.

History of the Long Jump

Until now, the long jump is still a part of the sports that are competed in the world Olympics and national championships in various countries. This is because this sport clearly shows the strength, agility, and speed of the athletes. Well, in the following, we will discuss how the history of the long jump sport can develop rapidly as it is today.

The history of the existence of this sport began in 708 BC, namely in an ancient Olympic Sports event in Greece. According to historical records, at that time the furthest jump was 7.05 meters achieved by Chionis who came from the Sparta area. Actually, all the competitions held at the Ancient Olympics were carried out with the aim of military training for war, because at the same time training the agility of athletes or soldiers. However, the technique and the way of the long jump at that time were of course different from today ‘s  Even at that time, because the Ancient Olympics were intended as war training, the athletes were required to run while carrying weights in both hands weighing about 1-4, 5 kg. Unfortunately, the success of this sport is fading.

Then in 1896, the sport of the long jump was revived in the Modern Olympic Sports. Since then, the long jump has become increasingly accepted by the public and has become a sport that is often contested. The rules and jumping techniques are also improved over time by adjusting the existing developments. In the United States, there is an athlete named Bob Beamon who managed to break the long jump record of about 8.90 meters in 1968.

History of Jumping in Indonesia

In Indonesia, the long jump is also growing rapidly until now it is still included in the sport that is contested in national championships. Since the long jump is part of athletics, all athletes and training in the long jump are members of the PASI (All Indonesian Athletic Association) organization. When the implementation of the race, it is customary to use a place on the track. 1928 was the first year that women were allowed to participate in this sport.

Definition of Long Jump

In short, the long jump is an athletic sport that has a jumping motion by carrying the weight of the body when hovering in the air. Not only that, this sport is also accompanied by a repulsion movement on the pedestal using one of the strongest legs to reach the furthest distance when jumping. This sport is still popular for being contested in the Olympics or national competitions.

Many experts argue for the definition of this long jump sport. One of them is Syarifuddin (1992), who revealed that the long jump is a form of jumping movement, by lifting the legs up and forward in an effort to carry the point of weight as long as possible in the air, aka floating in the air. The movement must be done quickly which previously had to do a repulsion movement on one leg (the strongest) to reach the farthest distance.

To obtain optimal results in this long jump, as with other sports, athletes must have good physical condition and understand and master the techniques in the long jump movement. There are two important elements in achieving maximum results, namely 1) Physical condition factors, ranging from speed, jumping power, and skills; 2) The factor of the square off technique, starting from the preparation phase, displacement (floating), and landing.

Long Jump Techniques

1. Prefix Technique

In the initial technique, the movement of the long jump participant must be done by running as fast as possible in order to get maximum speed before finally doing the repulsion. In addition, this prefix technique can also be considered as an action to get the maximum horizontal speed which is then converted into vertical speed when doing repulsion.

This initial technique must be done by running as fast as possible from a distance of approximately 40-45 meters on a running track, then the participants do a push using both feet. The things that must be considered when performing the prefix technique in the long jump athletics branch are as follows:

  • The starting distance in the long jump athletics depends on the abilities of the participants. For long jump athletic participants who want to jump with a short start, do it with a distance of approximately 30-25 meters or it can be less. Meanwhile, long jump athletics participants who want to jump with a long start can do so with a distance of approximately 30-45 meters or more.
  • The position when standing at the starting point is that the feet must be parallel or it can be with one foot in front, depending on how favorable the position is for the participant.
  • How to take the prefix in this long jump athletic branch can be started slowly and then quickly (sprint). This speed must be maintained until just prior to the repulsion.
  • After reaching maximum speed, about the last 3-4 steps of resting ( take-off ), the leg movement is released spontaneously without reducing the speed previously achieved. In the last step, participants must concentrate and focus on doing repulsion on the board or support beam that has been provided.

2. Support/Rejection Technique

This technique is believed to be the most important movement in the long jump athletics branch because it determines the perfect jump result. In this technique, participants will do a push on a board or support beam using the strongest foot by changing the horizontal speed to vertical speed.

When doing the pedestal, the participant’s body position should not be too inclined. The pedestal must also be strong, fast, and balanced. The balance of the participant’s body in repelling is also considered so that it does not waver. The following are things that must be considered in carrying out the support/rejection technique, namely:

  • The push in the long jump must be done with the strongest foot (everyone is different).
  • The strongest part of the foot to rest on is usually located at the heel, so it is advisable to use the heel first to support and finish at the toe.
  • Get lost before doing the focus, try to lean your body back.
  • It is better to rest on the pedestal properly.
  • Both arms should also swing forward and up when resting.
  • Swing your legs and arms forward at hip height with your knees bent.

3. Floating Technique

In this technique, the movement must be done after leaving the support beam. When performing this floating movement technique, the participant’s body must maintain balance. Swinging both arms can also help participants to maintain their body balance.

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