Rules
The rules when competing in events including jumping are quite simple. If these rules are not followed, competitors face disqualification. same
Long Jump
Same rules apply for triple jumpers as for those competing in long jump..except that
Long Jump
- If you plant your foot on the opposite side of the white line before jumping you will receive no score, this is a foul
- Your jump will be measured from the furthest point back point. If you for example jump 4.40 m but your hands are taken back 35 cm your score will be 4.05 m
- Long jumpers have three attempts to register his or her furthest legal jump
- The maximum allowed thickness for a long jumper's shoe sole is 13 mm
Same rules apply for triple jumpers as for those competing in long jump..except that
- Jumpers must take off in the 'hop' zone where three one legged strides are taken before taking their last stride and jumping
- Must leave ground on single foot
- Runaway has to be atleast 15 m long
- If the bar falls off uprights (metal structure for holding bar used in pole vault and high jump) after completing jump but you are still on the mat, a red flag will be held up indicating failure
- Athletes do not move their hands along the pole and athletes began clearing the bar with their feet first and twisting so that your stomach faces the bar
- Athletes set starting height themselves and are allowed 3 chances to clear it
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Method of training
Warm-up, Stretch, Workout, Cool Down, Stretch... This is how all of your workouts should be structured, or else you might pull a muscle unnecessarily.
Warming up and stretching is vital to get your body, both going cooling down prior to/after workout. Keep in mind that there is a big difference between stretching and warming up. You are meant to warm up your muscles first will a 'pulse raiser' then stretch them lengthening your muscle fibers.
Plyometric workouts are the best for jumping events. This would include squat jumps for example. Another good exercise is running in stairs, as this strengthens the leg muscles uses for the take off area. While it is important to have strong legs it is also very important to have flexible ones, allowing you to change your direction quickly. These warm ups can help improve flexibility,
Warming up and stretching is vital to get your body, both going cooling down prior to/after workout. Keep in mind that there is a big difference between stretching and warming up. You are meant to warm up your muscles first will a 'pulse raiser' then stretch them lengthening your muscle fibers.
Plyometric workouts are the best for jumping events. This would include squat jumps for example. Another good exercise is running in stairs, as this strengthens the leg muscles uses for the take off area. While it is important to have strong legs it is also very important to have flexible ones, allowing you to change your direction quickly. These warm ups can help improve flexibility,
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Techniques
Long jump and triple jump
Generally, the foot they would put forward to start with and the opposite of their handedness (right handed = left foot takeoff). There are exceptions to the rule… so try both feet if you’re unsure.
Before beginning your run-up several techniques prior to running can be done. One is standing on your toes, leaning back and forth from heel to toe, in a rolling motion. Your legs are to be apart with a 20 cm gap, from toe to hell with the opposite feet.
It is vital for hip to stay high, just like all other events and acceleration occurs throughout running so that you have the maximum controlled speed possible for actual jump.
In order to boost length in jump, keep your legs apart slightly allowing you to get further before finally bringing the back one forward and landing.
In order to boost speed many athletes swing both arms stretched forward as well as the legs as shown in picture below, using a technique where you want to "hang" in the air for as long a possible.
Triple jump requires a lot of the same things as long jump, the big difference is that triple jump has three large strides before making your jump on the last one.
Before beginning your run-up several techniques prior to running can be done. One is standing on your toes, leaning back and forth from heel to toe, in a rolling motion. Your legs are to be apart with a 20 cm gap, from toe to hell with the opposite feet.
It is vital for hip to stay high, just like all other events and acceleration occurs throughout running so that you have the maximum controlled speed possible for actual jump.
In order to boost length in jump, keep your legs apart slightly allowing you to get further before finally bringing the back one forward and landing.
In order to boost speed many athletes swing both arms stretched forward as well as the legs as shown in picture below, using a technique where you want to "hang" in the air for as long a possible.
Triple jump requires a lot of the same things as long jump, the big difference is that triple jump has three large strides before making your jump on the last one.
Pole Vault
Pole Vault is the hardest and most difficult event in track and field due to the complex technique.
A considerable amount of time should be spent on understanding and perfecting the technique
- Firstly, while running up the runaway, your body has to be as extended as possible and the closer you get to the box, the more you lower the pole in aim towards the it. It is vital to accelerate or else you will not get the bend that you need in the pole. When it's time, drive the pole hitting the box and drive your knee into the air, keeping your opposite leg straight and following along.
- When you have placed the pole on the box you must swing your legs and hips to meet your arms
- Now you have to really drive "down" your arms while bringing your legs up even further
- Really rock back and prepare to pop up your legs and hips
- This is where you push your legs and hip up for the last time. It your hips are in the wrong position, you may not use the full force from the pole.
- Now you should be fully extended and beginning to turn around in order to face the bar after clearing it. The pole has to be completely straight to be able to use all of the energy. It is important to keep your center of gravity just right or else loose a lot of energy.
- As the pole straightens you have to concentrate on using the entire length of the pole to clear the bar. You have to remain straight and as high as possible, remembering the hip being the most important aspect.
- At your peak, you have to rotate completely and let go of pole which will now be on opposite side of bar
- To not completely fail at clearing the bar, it is very important to keep elbows up and not knock it over
- Now you are clear and once again, remember to not knock the bar over with your elbows
- You have now cleared the bar and is falling quickly towards the mat
A considerable amount of time should be spent on understanding and perfecting the technique
Example of an athlete doing clearing the bar in pole vault
High Jump
The two important factors in the approach are acceleration and curve running. Around 10 strides are taken before making your jump, 5 being relatively straight and the remaining 5 in a curve. The last strides are the most important giving you the power needed to clear the bar.
Next is take-off
A short take off time is very important or else the athlete will most likely land on the bar. The leg closest to the mat is the both being lifted, the other leg will follow and must stay bent otherwise it will knock it down.
Lastly Bar Rotation
This is the stage where your back begins to turn making it facing the bar. Your hip has to stay up during this entire time and knee must bend up at the right moment . Extension of body is vital as body has to complete entire bend of body to get over bar.
Next is take-off
A short take off time is very important or else the athlete will most likely land on the bar. The leg closest to the mat is the both being lifted, the other leg will follow and must stay bent otherwise it will knock it down.
Lastly Bar Rotation
This is the stage where your back begins to turn making it facing the bar. Your hip has to stay up during this entire time and knee must bend up at the right moment . Extension of body is vital as body has to complete entire bend of body to get over bar.
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Strategy
Mamy of the strategies needed are mentioned in Techniques section
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Equipment
Long jUmp
A good pair of long jump spikes
Runway (Atleast 40 m)
A sand pit
Runway (Atleast 40 m)
A sand pit
Pole Vault
Pole vaulters' poles are among the least-regulated of any Olympic apparatus.
The pole can be made of any material or combination of materials and may be of any length or diameter, but the basic surface must be smooth. The pole may have protective layers of tape at the grip and at the bottom end.
The pole can be made of any material or combination of materials and may be of any length or diameter, but the basic surface must be smooth. The pole may have protective layers of tape at the grip and at the bottom end.
- Spray on glue and grip tape is also needed to keep grip of the pole during the five difficult steps from takeoff to landing.
- Pole vault spikes
High Jump
- You will need a bar along with uprights (metal structure used for holding and adjusting bar height).
- A very thick matress to land on
- High jump spikes
Triple Jump
Triple jump requires the same equipment as long jump, the only difference between the two events is how/when they take off from ground.
- A good pair of triple jump spikes
- Runway (Atleast 40 m)
- A sand pit
Shoe types
The sport of athletics involves many different events that require a different type of shoe for optimal performance. The athletes level has to be taken into consideration as as more experienced sprinter/runner can use a slightly different shoe than a beginner.
Read separate page 'Spike Shoes' to learn more about the differences
Read separate page 'Spike Shoes' to learn more about the differences
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SAfety
- Take off area must be monitored as athletes are moving at high speed making it difficult to stop if anything were to occur
- An athlete may not jump or run up while take off area is being raked or is being height adjusted
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Fitness components
All of the separate events in the category of jumping require muscular power and strength.
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world record holders
Mens
Long Jump: Javier Sotomayor (Cuba), 2.45 m set in 1993
Pole Vault: Sergey Bubka (Ukraine), 6.14 m in 1994
High Jump: Mike Powell (United States), 8.95 m in 1991
Triple jump: Jonathan Edwards (United Kingdom), 18.29 m set in 1995
Womens
Long Jump: Galina Chistyakova (Soviet Union), 7.52 m in 1988
Pole Vault: Yelena Isinbayeva ( Russia), 5.06 m set in 2008
High Jump: Stefka Kostadinova ( Bulgaria), 2.09 m in 1987
Triple Jump: Inessa Kravets (Ukraine), 15.50 m in 1995
** Keep in mind that these are the WR (World Record) holders, and does not apply for OR (Olympic Records)