As it is correct to jump in length from running start

As it is correct to jump in length from running start

The main feature of long jumps is the ability at pushing away successfully to jump in height. And it is not the only secret ancient spectacular and rather difficult performed by a track and field athletics look. About its difficulties, technology of execution, rules during the competitions and also about the highest achievements the speech in article will also go.

History of discipline

Of course, in different life situations the people jumped from time immemorial. However in the form of competitive discipline the long jumps were issued in Ancient Greece where they joined in pentathlon of that time. In modern quality this sports discipline began to be cultivated then when also the track and field athletics appeared.

The first officially registered best achievement in long jumps from running start which made 5.95 m was documented in 1860 during competitions at the University of Oxford.

Whether you know? The spring ability record among mammals belongs to a giant kangaroo. In case of danger the animal is capable to jump of distance up to 12 m, rising in height above the ground by 2 m.

Types (ways) of long jumps from running start

3 methods of long jumps from running start practice in modern track and field athletics:

  1. Having bent legs — in such a way to jump the easiest. From the athlete at first it is required to improve in flight a leg with which it was pushed, to the second, already drawn in lower extremity. At the trunk which is slightly rejected back the upper extremities originally go forward, then rise, and in a final phase of flight fall forward, then down again and, at last, are taken away back. Knees at the same time highly rise, and the body does an inclination forward. Before contact with sand the lower extremities become straight in knee joints. The greatest problem at this method — maintenance of an equilibrium state in all phases of a jump.
  2. Having caved in — to jump slightly more difficult as in the course of pushing away it is necessary to reconstruct rather considerably. The swing leg is not drawn in here, and as much as possible goes back. The upper extremities at the same time make rotations clockwise, and the body is bent therefore muscles of a stomach stretch and by that promote a necessary raising of legs when landing. After overcoming two thirds of flight it is necessary for the jumper as it is possible to take out stronger shins forward, having straightened at the same time knees.
  3. To jump scissors — the most difficult method. During flight the athlete kind of continues the run, but now not on the ground, and by air. In the course of his trunk deviates a little back, and hands rotate the anticourse to legs for maintenance of its balance. Landing is carried out by means of group.

As it is correct to jump: technology

As the long jump from running start contains several phases, any of them has a specific technology of execution what the technique of training in this sports discipline is based on.

Get acquainted with technology of performance of all types of long jumps.

Running start

The purpose of this initial phase of a jump is giving to a body of the jumper of the maximum speed from which, generally and jump range depends. At the same time the athlete determines running start length independently, based on the preferences and physical standards. On average professionals at dispersal from 50 m make 23 steps. At women the running start is 10 m shorter, and, respectively, they take ten steps less. Amateur athletes the running start limit 20 m.

As a rule, the accelerating phase is divided into 3 stages:

  • start;
  • dispersal;
  • preparation for pushing away.

Learn how it is correct to jump in length from the place.

The start, in turn, happens from the place or by means of approach. In the first case the athlete becomes at a certain mark with the put-forward one leg and standing behind on a sock — the second. Being shaken, the athlete finds the best balancing of a trunk. From approach the athlete tries to get on in advance defined point the necessary lower extremity and after that continues dispersal on the adopted standards. These standards consist in the following:

  • the widest amplitude of movement of extremities;
  • the body tilt makes 80 °;
  • vertical orientation of the case on the finishing site of dispersal;
  • the movement is exclusive in the rectilinear direction;
  • development of the maximum speed before pushing away;
  • shoulders deviate back, and the pelvic part of the building is pushed slightly forward.

Whether you know? Nobody can beat the highest achievements on long jumps among men and women in the world of already 27 and 30 years respectively.

Pushing away

From how foot in the course of pushing away was located, the result of a jump in many respects depends. The optimum inclination of a jog lower extremity which is a little bent in a knee makes 70 °. At a separation from the surface of a take-off foot her knee and coxofemoral joints are sharply straightened, and a swing leg, being also straightened, directs up and forward. For increase in a vertical of a separation which is created by the largest vertical speed of a departure from the initial situation directed parallel to the earth active swing movements are made by hands.

Important! The departure at an angle, making 22 ° is considered optimum.


Air movement represents the most difficult link in the hopping equipment. On this phase it is necessary and to keep balancing of a body at the correct maintenance of its situation in air, and at the same time to prepare optimal conditions for landing. The best indicator of raising of the athlete above the ground reaches 60 cm about flight speeds to 36 km/h. And if the phase of flight depends on a way of performance of a jump, then a final part of stay in air surely comes to the end with group, that is straightening of both legs, their pulling forward and arrangement in the horizontal plane parallel to the earth. Hands after performance of the circular motions serving for maintaining balance are actively taken away back.

Read also how to make warm-up before run.


There are 3 main methods of landing at long jumps:

  • deep squat;
  • deflection from the squat which is carried out by means of a rift through nosochny parts of legs at the direction of a basin forward;
  • forward rush and in one of the parties, followed by relaxation of a leg in the direction of which the maneuver is made; at the time of contact with sand the case is deployed and leaves by means of a back with simultaneous removal of a hand and shoulder back forward.

Rules of jumps

Competitions on this sports discipline are held by rules which strictly regulate actions of participants of competitions:

  • length of hopping attempt is defined by measurement of distance from the line on pushing away bar to the trace on sand which remained from any part of the building of the athlete;
  • it is allowed to come from a hopping hole only forward or sideways;
  • as a rule, at competitions 6 attempts to make a jump after which the maximum indicator is set off are provided to athletes;
  • during the qualification competitions to participation over 8 jumpers the number of attempts is limited to 3.

Important! When performing jumps on competitions any excessive movements or somersaults like a somersault are inadmissible.

At the same time the hopping attempt is not set off provided that:

  • the jumper rounded or stepped over jog bar, without having made a start from it;
  • made a spade;
  • making a start, the athlete used both legs at once;
  • before a hole with sand touched the earth with legs.


For professionals and fans standards which significantly differ are developed.

For school students

Gender and age (years)

Hopping norms (m)

Boys 9–10


Girls 9–10


Boys 11–12


Girls 11–12


Boys 13–15


Girls 13–15


Young men 16–17


Girls 16–17


For categories

Sports ranks

Sports categories

Youthful sports categories











8.00 m

7.60 m

7.10 m

6.75 m

6.25 m

5.60 m

5.00 m

4.50 m

4.00 m


6.70 m

6.30 m

6.00 m

5.60 m

5.20 m

4.70 m

4.30 m

4.00 m

3.60 m


World records

Among women on long jumps the Soviet athlete Galina Chistyakova who jumped in 1988 on 7.52 m is registered as still unsurpassed record-holder. Long jumps, being some of the oldest track and field athletics sports, are spectacular, emotional and popular with the audience. However the athlete for mastering a difficult technique of this sport will need persistent trainings and certain knowledge in the field of physiology and physics.

Author: «MirrorInfo» Dream Team