ATHLETICS- JUMPS

By
Thokgamo Macdonald Ramagonono

PREFACE
Athletics is categorized into six major disciplines: track and field, road
running, cross country running, mountain running, trail running, and race
walking. Track and field encompasses various running (sprints, middle-
distance, long-distance, relays, hurdles), jumping (long jump, triple jump,
high jump, pole vault), and throwing (shot put, discus, javelin, hammer
throw) events.

MAJOR TYPES OF ATHLETICS

Track and Field: This is a broad category that combines events on a track
with those in the field. Track Events: These involve running on a dedicated
track, including: Sprints: Short-distance races like the 100m, 200m, and
[Link]-Distance: Races such as the 800m and [Link]-
Distance: Longer races held on the track. Relay Races: Team events where
runners pass a baton. Hurdling: Races where athletes must jump over
hurdles. Field Events: These take place in the field area and are divided into
two types: Jumps: Includes the long jump, triple jump, high jump, and pole
vault. Throws: Involves throwing the shot put, discus, javelin, and hammer.

Other Disciplines: Road Running: Races held on paved roads, with popular
events including the marathon and half marathon. Cross Country Running:
Races held on varied, often uneven, terrain. Race Walking: A specific type
of walking where one foot must always remain in contact with the
ground. Mountain Running: Running over a course with significant elevation
change. Trail Running: Running on off-road paths and trails, often in natural
environments.

BACKGROUND

"Jumps athletic" refers to the field and track events in athletics where
athletes attempt to cover the greatest distance or height by jumping. These
events, which typically involve a run-up, are divided into two main
categories: vertical jumps (like high jump and pole vault) and horizontal
jumps (like long jump and triple jump).

TYPES OF JUMPS

 Long Jump: Athletes jump for maximum horizontal distance from a

takeoff point into a landing area, often a sand pit. Triple Jump: A
horizontal jump consisting of a hop, step, and a final jump to cover the
greatest possible distance. High Jump: Athletes jump over a horizontal
bar placed at increasing heights. Pole Vault: A vertical jump where
athletes use a long, flexible pole to help them clear a high bar.

KEY ASPECTS OF JUMPS

 Run-up: Most jumping events require a preparatory run to build speed

before the jump. Technique: Each type of jump has specific techniques
and phases, such as the hop, step, and jump in the triple
jump. Measurement: The distance or height achieved in a single best
jump is retained for each athlete.
BENEFITS OF JUMPING EXERCISES

 Jumping exercises improve cardiovascular health, metabolism, and

bone density.

 They also enhance muscle strength, tone, balance, and coordination.

LONG JUMP

The long jump is a track and field event in which athletes combine speed,
strength and agility in an attempt to leap as far as possible from a takeoff
point. Along with the triple jump, the two events that measure jumping for
distance as a group are referred to as the "horizontal jumps".

THE RULES
 An indicator of wind direction and a device for measuring wind speed
(here +2.6 m/s) along a run-up track. At the elite level, competitors run
down a runway (usually coated with the same rubberized surface as
running tracks, crumb rubber or vulcanized rubber, known generally as
an all-weather track) and jump as far as they can from a wooden or
synthetic board, 20 centimeters or 8 inches wide, that is built flush
with the runway, into a pit filled with soft damp sand.
 If the competitor starts the leap with any part of the foot past the foul
line, the jump is declared a foul and no distance is recorded. To detect
this occurrence, a layer of plasticine is placed at a 90° angle
immediately after the board.

 An official (similar to a referee) will also watch the jump and make the
determination. In recent times, camera technology and laser
sensors have replaced the plasticine at elite competitions
(like Diamond League meetings). The competitor can initiate the jump
from any point behind the foul line; however, the distance measured
will always be perpendicular to the foul line to the nearest break in the
 sand caused by any part of the body or uniform. Therefore, it is in the
best interest of the competitor to get as close to the foul line as
possible.

 Competitors are allowed to place two marks along the side of the
runway in order to assist them to jump accurately. At a lesser meet
and facilities, the plasticine will likely not exist, the runway might be a
different surface or jumpers may initiate their jump from a painted or
taped mark on the runway. At a smaller meet, the number of attempts
might also be limited to four or three.
 Each competitor has a set number of attempts. That would normally be
three trials, with three additional jumps being awarded to the best
eight or nine (depending on the number of lanes on the track at that
facility, so the event is equitable to track events) competitors. All valid
attempts will be recorded but only the best mark counts towards the
results.
 The competitor with the longest valid jump (from either the trial or final
rounds) is declared the winner at the end of competition. In the event
of an exact tie, then comparing the next best jumps of the tied
competitors will be used to determine place.
  In a large, multi-day elite competition (like the Olympics or World
Championships), a qualification is held in order to select at least 12
finalists. Ties and automatic qualifying distances are potential factors.
In the final, a set of trial round jumps will be held, with the best eight
performers advancing to the final rounds. (For specific rules and
regulations in United States Track & Field see Rule

 For record purposes, the maximum accepted wind assistance is two

meters per second (4.5 mph).

TAKE-OFF-ZONE REFORM
World Athletics has considered fundamental rule changes to the long jump.
In a test phase starting with the 2025 indoor season, athletes will now take
off from a wider zone instead of the traditional take-off board. This new 40-
centimetre take-off zone was introduced by World Athletics to reduce the
number of invalid attempts (around 30%) that have been common in recent
years. The international athletics governing body believes that the new take-
off zone will not only improve fairness and excitement for the athletes but
also provide a more thrilling experience for the audience.
  Traditionally, the jump distance is measured from the foul line to the
nearest break in the sand. Under the new trial, the measurement will
instead be taken from the exact point where the jumper's front foot
leaves the zone. Consequently, the effective jump distance is crucial
for the outcome of the competition. During the test phase, the jumps
will also be recorded according to the traditional rules and will
therefore be eligible for records and top lists.

HISTORY
The long jump was considered one of the most difficult of the events held at
the Games since a great deal of skill was required. Music was often played
during the jump and Philostratus says that pipes at times would accompany
the jump so as to provide a rhythm for the complex movements of the
halters by the athlete. The long jump has been part of modern Olympic
competition since the inception of the Games in 1896.
TECHNIQUE
There are five main components of the long jump: the approach run, the last
two strides, takeoff, action in the air, and landing. Speed in the run-up, or
approach, and a high leap off the board are the fundamentals of success.
Because speed is such an important factor of the approach, it is not
surprising that many long jumpers also compete successfully in sprints.

APPROACH
The objective of the approach is to gradually accelerate to a maximum
controlled speed at takeoff. The most important factor for the distance
travelled by an object is its velocity at takeoff – both the speed and angle.
Elite jumpers usually leave the ground at an angle of 20° or less; therefore, it
is more beneficial for a jumper to focus on the speed component of the jump.
The greater the speed at takeoff, the longer the trajectory of the center of
mass will be. The importance of takeoff speed is a factor in the success of
sprinters in this event.

The length of the approach is usually consistent distance for an athlete.

Approaches can vary between 12 and 19 steps on the novice and
intermediate levels, while at the elite level they are closer to between 20 and
22 steps. The exact distance and number of steps in an approach depends
on the jumper's experience, sprinting technique, and conditioning level.
Consistency in the approach is important as it is the competitor's objective to
get as close to the front of the takeoff board as possible without crossing the
line with any part of the foot.

LAST TWO STEPS

The objective of the last two steps is to prepare the body for takeoff while
conserving as much speed as possible.

The penultimate step is longer than the previous ones and then the final one
before takeoff. The competitor begins to lower his or her center of gravity to
prepare the body for the vertical impulse. The last step is shorter because
the body is beginning to raise the center of gravity in preparation for takeoff.
The last two steps are extremely important because they determine the
velocity at which the competitor will enter the jump.

TAKEOFF
 The Take –off
board
The objective of the takeoff is to create a vertical impulse through the
athlete's center of gravity while maintaining balance and control.

This phase is one of the most technical parts of the long jump. Jumpers must
be conscious to place the foot flat on the ground, because jumping off either
the heels or the toes negatively affects the jump. Taking off from the board
heel-first has a braking effect, which decreases velocity and strains the
joints. Jumping off the toes decreases stability, putting the leg at risk of
buckling or collapsing from underneath the jumper. While concentrating on
foot placement, the athlete must also work to maintain proper body position,
keeping the torso upright and moving the hips forward and up to achieve the
maximum distance from board contact to foot release.

There are four main styles of takeoff: the double-arm style, the kick style, the
power sprint or bounding takeoff, and the sprint takeoff.

DOUBLE-ARM
The double-arm style of takeoff works by moving both arms in a vertical
direction as the competitor takes off. This produces a high hip height and a
large vertical impulse.

KICK
The kick style takeoff is where the athlete actively cycles the leg before a full
impulse has been directed into the board then landing into the pit. This
requires great strength in the hamstrings. This causes the jumper to jump to
large distances.

POWER SPRINT OR BOUNDING

The power sprint takeoff, or bounding takeoff, is one of the more common
elite styles. Very similar to the sprint style, the body resembles a sprinter in
full stride. However, there is one major difference. The arm that pushes back
on takeoff (the arm on the side of the takeoff leg) fully extends backward,
rather than remaining at a bent position. This additional extension increases
the impulse at takeoff.
SPRINT
The sprint takeoff is the style most widely instructed by coaching staff. This
is a classic single-arm action that resembles a jumper in full stride. It is an
efficient takeoff style for maintaining velocity through takeoff. The "correct"
style of takeoff will vary from athlete to athlete.

ACTION IN THE AIR AND LANDING

A decathlete landing a jump close to the 8-metre mark. There are three
major flight techniques for the long jump: the hang, the hitch-kick, and the
sail. Each technique is to combat the forward rotation experienced from
take-off but is basically down to preference from the athlete. Once the body
is airborne, there is nothing that the athlete can do to change the direction
they are traveling and consequently where they are going to land in the pit.
However, certain techniques influence an athlete's landing, which can affect
the distance measured. For example, if an athlete lands feet first but falls
back because they are not correctly balanced, a lower distance will be
measured.

In the mid-air phase of a long jump, athletes use techniques like

the hang or hitch-kick to control rotation and extend their body optimally.
For a good landing, the athlete keeps their arms, chest, and eyes up while
drawing their legs to their chest, then extends them forward, hitting the sand
with their heels first. The body then folds at the hips, pulling the buttocks
forward to land where the heels first struck the sand, minimizing distance
lost at touchdown
HANG
After the takeoff, the jumper allows the free leg to drop until it is directly
under the hips (see above). This long, narrow silhouette of the body causes
the least possible rotation as both the arm and leg (hand and foot) are a
maximum. distance away from the hips (the theoretical center of mass).
Following the pivotal takeoff phase, the jumper executes a deliberate
maneuver wherein the free leg descends until it aligns directly beneath the
hips. This strategic positioning, characterized by an elongated and
streamlined body silhouette, is meticulously crafted to minimize rotational
forces. By maximizing the distance between both the arm and leg
extremities and the hips—the theoretical center of mass—the rotational
inertia is significantly increased. Leveraging the principle that longer levers
rotate at a slower pace than shorter ones, this configuration facilitates a
controlled and stable aerial trajectory.

As the free leg descends to meet the takeoff leg, forming an angle of 180°
relative to the ground, a symmetrical alignment is achieved with both knees
positioned directly beneath the hips. This alignment marks the apex of
stability during the airborne phase, as minimal rotational tendencies are
manifested. This aerodynamically advantageous posture, colloquially termed
the "180° position", epitomizes the pinnacle of equilibrium, affording the
jumper enhanced control and poise amidst the dynamic forces encountered
in flight.

HITCH-KICK
In the realm of athletic performance, particularly in the domain of jumping
techniques, a prevalent strategy observed among practitioners involves the
utilization of a single-step arm and leg cycle. This technique, ingrained within
the repertoire of many athletes, serves a fundamental purpose: to mitigate
and alleviate the forward rotation momentum experienced during the jump.
Characterized by a deliberate and synchronized motion of the arms and legs,
this cycling maneuver is strategically devised to offset the rotational forces
generated at the moment of takeoff.
In the long jump, the hitch-kick is a mid-air technique where the jumper
mimics a running motion with their legs and arms to counteract forward
rotation and achieve greater distance. It involves bringing the free leg up,
then dropping and switching it back, while cycling the arms independently to
stay balanced in the air and maintain an upright torso. This allows the
athlete to stay in a long, "hanging" position longer, maximizing the jump
distance before the final landing.
Central to the efficacy of this technique is its capacity to orchestrate
secondary rotations of both the upper and lower extremities, thereby
fostering a mechanical equilibrium that counterbalances the initial rotational
impulses triggered upon liftoff. By implementing this methodological
approach, athletes can harness the principles of biomechanics to optimize
their jumping performance, enhancing stability, control, and overall
efficiency in their aerial endeavors. [11] This nuanced understanding
underscores the intricate interplay between physics and human kinetics,
illuminating the sophisticated strategies employed by athletes to excel in
their athletic pursuits.

HOW THE HITCH-KICK WORKS

 Takeoff: After the takeoff, the free leg is driven high and the
corresponding arm is punched upward.
  Mid-air Movement: The free leg is then dropped and switched,
mimicking a "running" motion. The opposite arm follows, creating a
natural, independent arm cycle.
 Landing Preparation: As the body prepares to land, the legs are
brought together, and the arms swing forward to help bring the knees
to the chest and guide the legs forward for a long landing.
 Counteraction of Rotation: The key principle is that this "running"
motion of the arms and legs creates a counter-rotation, which prevents
the torso from rotating forward too quickly.

KEY ASPECTS

 Fluid Motion:The independent cycling of the arms and legs allows for
a fluid, balanced flight.
 Balancing Act:The technique is all about balance and controlling body
rotation.
 Variations:While the basic principle is the same, there are variations
such as the one-and-a-half hitch-kick and the two-and-a-half hitch-
kick, which involve different leg and arm movements.
 Comparison to the Hang:Unlike the simpler "hang" technique, which
involves extending the body long in the air, the hitch-kick is a more
dynamic, running-like motion.
SAIL

The "sail technique" represents a fundamental long jump approach widely

employed by athletes in competitive settings. Following the culmination of
the takeoff phase, practitioners swiftly elevate their legs into a configuration
aimed at touching the toes.[12] This maneuver serves as an entry-level
strategy particularly beneficial for novice jumpers, facilitating an early
transition into the landing posture. However, despite its utility in expediting
the landing process, this technique fails to mitigate the inherent forward
rotational momentum of the body effectively. Consequently, while
advantageous for its simplicity and expedited landing preparation, the sail
technique lacks the requisite mechanisms to adequately counteract
excessive forward rotation, posing a notable limitation to its effectiveness in
optimizing jump performance.

SOMERSAULT
In the 1970s, some jumpers used a forward somersault, including Tuariki
Delamere who used it at the 1974 NCAA Championships, and who matched
the jump of the then Olympic champion Randy Williams. The somersault
jump has potential to produce longer jumps than other techniques because
in the flip, no power is lost countering forward momentum, and it reduces
wind resistance in the air.[14] The front flip jump was subsequently banned for
fear that it was unsafe.

The somersault jump has potential to produce longer jumps than other
techniques because in the flip, no power is lost countering forward
momentum, and it reduces wind resistance in the air. The front flip jump was
subsequently banned for fear that it was unsafe.

LONG JUMP IN BOTSWANA

Long jump in Botswana is represented by its participation in global events

like the FNB Botswana Golden Grand Prix, a national record of 6.45m set
by Tshegofatso Bojosi in 2025, and the achievements of former jumper Gable
Garenamotse, who won Commonwealth Games silver medals. The Botswana
Athletics Association (BAA) supports the sport by sending athletes to
international competitions and maintaining national records in long jump,
among other events.

Key Aspects of Long Jump in Botswana: International Competitions:

Botswana hosts the FNB Botswana Golden Grand Prix, a prestigious
international athletics event, and its athletes participate in other
international meets. National Records: The BAA keeps track of national long
jump records, such as Tshegofatso Bojosi's 2025 record of 6.45m. Notable
Athletes: Tshegofatso: Set a new national record in the women's long jump
in [Link] Garenamotse: A former long jumper who represented
Botswana on the international stage, winning two silver medals at the
Commonwealth Games and competing in two Olympic Games. The
Botswana Athletics Association (BAA) is responsible for promoting,
developing, and supporting athletics, including long jump, in Botswana.

 BOTTESA ATHLETIC CHAMPION