Fundamentals of Jumping

1. NATIONAL REFRESHER
COURSE FOR DEPED
COACHES
ON THE RETURN OF
SPORTS
DECEMBER 18 – 22, 2022 BATCH 2
BAGUIO CITY

2. REFRESHER COURSE FOR
COACHING
ATHLETI
CS

3. 4 FUNDAMENTALS
OF JUMPING

4. Objectives of the Jumping Events
« Farther
»
« Higher
»

5. A
I
M
The goal in the jumping events is to maximize
either the measured distance or height of the
athlete’s jump.
In Triple Jump, the goal is to maximize the
distance of three consecutive jumps
In Pole Vault, the athlete is aided by the use of a
vaulting pole.

6. Biomechanical &
Physiological
aspects
Distance and height of
flight are determined by 3
parameters:
 Velocity at takeoff
 Angle of takeoff
 Height of the Centre of
Mass

7. BIOMECHANICAL
ASPECTS
The 3 main parameters that determined in the distance and height of the
flight are:
Velocity at the take off
Angle of take off
Height of the center of mass at take off.
The take off velocity and take off angle are the generally the most
important.
Theheight of thecenter of massisdetermined by theathlete’s body height
though itisinfluenced by theathlete’s position at take off.
Take off velocity and take off angle are both the result of the actions of the
athlete prior to and during take off.
Take off is the major importance in all jumping events.

8. BIOMECHANICAL
ASPECTS
There are additional factors affecting the height of
flight in Pole Vault.
The transfer of energy to the pole during the take
off and then return of that energy from the pole
after the take off to provide additional lift
to the athlete’s body.

9. Long Jump / Triple Jump / Pole Vault / High
Jump
While at first look the
4 jumping events
might appear very
different from each
other, there are a
number of common
elements among the
jumps.

10. Movement
Structure

11. MOVEMENT
STRUCTURE
The movements of the jumping events can be
broken down into four main phases:
Approach
Take off
Flight
Landing

12. M
O
V
E
M
E
N
T
S
T
R
U
C
T
U
R
E
Approach phase
The athlete generates horizontal velocity.
In the Long Jump, Triple Jump and Pole Vault of the final
result is largely determined by the level of horizontal
velocity at take off.
Theathlete’s objective ofthese phase willcome close t
o
his/her maximum running speed.
In High jump, horizontal velocity plays lesser part in the
final result
Athlete’sobjective istofind theoptimumratherthan
maximum running speed in the approach.
In these includes the preparation for the take off.
The running speed is appropriate for the athlete’s ability t
o
use it in the take off and that the athlete is in control of the
speed

13. CHARACTERISTICS OF A GOOD
APPROACH IN ALL EVENTS
It is fast
It is accurate and consistent.
It prepares the athlete for a
powerful take off.

14. MOVEMENT
STRUCTURE
TAKE OFF PHASE
The flight path of the athlete’s body.
This phase is the critical importance in all jumping
events.
The objective in this phase are:
Ensure that his/her center of the mass is as high as
possible at the moment of take off.
Add the maximum level of vertical velocity to the
horizontal velocity generated in the approach.
Take off at the optimum angle.

15. CHARACTERISTICS OF AN
EFFECTIVE TAKE OFF
The athlete must be tall
The take off foot is planted firmly in a fast,
flat pawing action.
Pawing action is not stamped on the
ground and there is no bracing action.
The knee of the free leg is driven or
punched through from the hips.
The hip, knee and ankle joints are fully
extended.

16. MOVEMENT
STRUCTURE
FLIGHT PHASE
The flight phase in long jump and the triple
jump has 3 flight phases.
The objective of this phase are to avoid
actions that would reduce the distance of the
flight path and to position the body for
landing.
In flight phase of High Jump and Pole Vault the
athlete must avoid reducing the height of the
flight path and ensure clearance of the bar.
In Pole Vault also include the maximizing the
additional lift available from the pole.

17. MOVEMENT
STRUCTURE
LANDING PHASE
The landing phase in long jump and the
final phase in triple jump.
The athlete’s objective is to minimize the
loss of distance that occur after the initial
touchdown of the feet.
In the first two landing of the Triple Jump is
to make the transition to an effective take
off into the following phase.
In High Jump and Pole Vault the
athlete’s objective is land safely and
avoid injury.

18. TEACHING JUMPING
TECHNIQUE
Chaining and Shaping methods are both used to
teach the jumping events.
Chaining is practiced each part and finished in a whole
technique.
Shaping is the first attempt of the athlete may be so rough that
they hardly resemble the finished technical skill at all.
Concentration should be on the following elements.
Take off from a running approach
Movements in the flight phase
Landing

19. TEACHING JUMPING
TECHNIQUE
Teaching Progressions:
Take off from 3 strides running approach
Take off from a short running approach
Flight path
Landing

20. TEACHING JUMPING
TECHNIQUE
Points to Emphasize.
Increased stride frequency at the
end of the approach.
Active foot plant with the entire
sole at take off.
Forceful lead leg action at take
off.
Full extension of the ankle, knee
and hip joints at take off.

21. TEACHING JUMPING
TECHNIQUE
POINTS TO AVOID.
A decrease in speed at the end of the approach.
Lowering of the center of mass in preparation for take off.
A bracing step with heel contact at take off.
Premature emphasis on the flight phase.

22. SAFETY AND
ORGANIZATION
It is important to ensure that all approach areas are safe,
particularly at the take off points.
Landing pits should be dug over before use and cleared of rock and
debris.
Foam landing units should be thick and dense enough to prevent
athletes “bottoming out”. They should be fastened together securely to
prevent athletes falling between two units.
In those high jump and pole vault exercises where the athletes land
on their feet, a well-dug sand pit is safe and acceptable.
Only circular cross section bars should be used. Use ropes or rubber
bands for beginners.
When working with larger groups in early stage of training sessions
should be designed to maximize activity with several athletes being
active at the same time. Long brakes are boring, particularly for
youngsters.

23. Whole
Sequence

24. Whole
Sequence

25. Whole
Sequence

26. Whole Sequence

27. THANK YOU FOR
LISTENING