Athletics: Long Jump Basic 2 Physical & Health Education Lesson Note

Learning Objectives

At the end of the lesson, pupils should be able to: i. List the basic skills in long jump

Introduction

Long jump is an exciting athletics event where athletes try to jump as far as possible. It combines running speed with jumping power to see who can leap the greatest distance.

Content

What is Long Jump? Long jump is an athletics event where you run fast down a runway, then jump forward as far as possible from a take-off line. The athlete who jumps the farthest distance wins the competition.

Why Long Jump is Important:

• Develops leg strength and power
• Improves running speed
• Teaches coordination and timing
• Builds confidence and courage
• Combines multiple athletic skills

The Basic Skills in Long Jump:

1. Run-up (The Approach Run)

What it is: Running fast in a straight line before you jump to build up speed.

How to do it:

• Start about 12-15 steps away from the jumping line
• Begin running slowly and gradually increase speed
• Run in a straight line directly toward the take-off board
• Keep your eyes focused on the take-off line
• Maintain steady acceleration – don’t slow down before jumping
• Keep your body upright and relaxed while running

Why it’s important: The faster you run, the more energy you have for jumping far. Speed from the run-up transfers into jumping distance.

2. Take-off (The Jump)

What it is: The moment when you leave the ground to begin your jump.

How to do it:

• Plant your stronger foot firmly on or just before the take-off line
• Drive your opposite knee up high toward your chest
• Swing both arms up and forward powerfully
• Push off hard with your take-off foot
• Jump up and forward, not just forward
• Keep your head up and eyes looking ahead

Why it’s important: This is what launches you into the air and determines how far you’ll travel.

3. Flight (In the Air)

What it is: What you do with your body while flying through the air.

How to do it:

• Keep your legs moving like you’re still running in the air
• Bring your knees up toward your chest
• Extend your arms forward to help with balance
• Prepare your legs for landing
• Stay relaxed and balanced

Why it’s important: Good form in the air helps you maintain balance and prepare for a safe landing.

4. Landing

What it is: How you come down and touch the ground safely.

How to do it:

• Extend both legs forward as you approach the ground
• Try to land with both feet at the same time
• Land with your heels first, then roll forward
• Fall forward into the sand pit, never backward
• Use your arms to help balance when you land
• Exit the sand pit by walking forward, not backward

Why it’s important: Safe landing prevents injuries and ensures your jump is measured correctly.

Additional Important Skills:

5. Measuring and Rules

• Jumps are measured from the take-off line to the closest mark made in the sand
• You get multiple attempts, and your best jump counts
• If you step over the take-off line, it’s a “foul” and doesn’t count
• You must land in the sand pit for the jump to be valid

6. Physical Skills Needed

• Speed: To run fast during the approach
• Strength: To push off powerfully during take-off
• Coordination: To combine running and jumping smoothly
• Balance: To stay controlled in the air and during landing
• Flexibility: To achieve good jumping and landing positions

Practice Progression:

1. Start with standing long jumps (jumping from a standstill)
2. Practice short approach runs (3-5 steps) with jumping
3. Gradually increase approach distance as technique improves
4. Focus on one skill at a time before combining them all

Activities

• Demonstrate each long jump skill separately and clearly
• Practice run-up techniques without jumping (just running to the line)
• Practice take-off skills with short approach runs
• Practice safe landing techniques on mats or in sand
• Simple long jump attempts with full technique
• Measuring and recording jump distances for motivation

Multiple Choice Exercise

1. In long jump, we try to jump: a) High b) Far c) Backwards 
2. Before jumping, we need to: a) Sit down b) Run up c) Sleep 
3. Long jump helps make our _____ strong: a) Teeth b) Legs c) Ears 
4. When landing in long jump, we should: a) Fall backwards b) Land on our feet c) Land on our head 
5. The basic skills in long jump include: a) Running, jumping, landing b) Only jumping c) Only running 

Answers: 1(b), 2(b), 3(b), 4(b), 5(a)