ATHLETICS: JUMPS

 

LONG JUMP

The long jump is a track and field event where athletes combine speed, strength, and agility to leap as far as possible from a takeoff point into a sand-filled pit. It is one of the horizontal jumps, emphasizing distance over height.

Equipment and Facilities

1) Runway: A straight track, at least 40 meters long and 1.22 meters wide, leading to the takeoff board. The surface is typically the same as the running track. White lines mark the boundaries.

2) Take-off Board: A white rectangular board measuring 1.22 meters long, 0.20 meters wide, and not more than 0.10 meters deep. It is flush with the runway surface. A foul line is at the edge closest to the landing pit. Some facilities have a plasticine indicator board just beyond the foul line to help officials detect if a jumper has overstepped.

3) Landing Area/Pit: A sand-filled pit at least 2.75 meters wide and 6 meters long, with the near edge typically 1 meter from the takeoff board. The sand should be level and moist to ensure safe landings and clear measurement.

4) Measuring Tape: A calibrated tape measure used by officials to accurately measure the distance of each jump, from the foul line to the nearest mark made in the sand by any part of the athlete's body.

5) Officials' Flags: Red and white flags used by officials to signal a foul jump (red) or a valid jump (white).

6) Rake: Used to level the sand in the landing pit after each jump.

Basic Skills

1. The Approach Run: The athlete sprints down the runway to build maximum controllable speed before takeoff. The length of the approach varies (typically 16-20 strides for men, 12-16 for women). Consistency in stride pattern and increasing speed are crucial. The athlete must focus on hitting the takeoff board accurately while maintaining speed.

2. The Take-off: The athlete plants one foot (the takeoff foot) firmly on the takeoff board as close to the foul line as possible without crossing it. The aim is to convert horizontal speed into vertical lift. The athlete drives the opposite knee and swings their arms upwards to generate upward momentum. The takeoff should be explosive and occur off the front of the foot.

3. The Flight: Once airborne, the athlete employs a technique to control their body's rotation and maximize the distance traveled. Common techniques include the sail, hang, and hitch-kick. These actions help to delay the landing and keep the legs extended forward.

a. Sail: This is a relatively simple technique often taught to beginners. After takeoff, the athlete brings their free leg forward and keeps it extended. The takeoff leg then swings forward to join it before landing. The arms are typically extended forward or held overhead to help with balance.

b. Hang: In this style, the athlete, after takeoff, drops both legs down vertically, resembling a hanging position in the air. The arms may swing in a circular motion to counteract forward rotation. Just before landing, the legs are extended forward. This technique helps to elevate the center of gravity slightly, potentially increasing flight time.

c. Hitch-Kick (Running in the Air): This is a more advanced and complex technique. After takeoff, the athlete performs a cyclical running motion in the air, with the legs alternating in a kicking action. The arms coordinate with the leg movements. This style helps to maintain balance and delay forward rotation, allowing for a longer, more controlled flight and potentially a better landing position.

4. The Landing: The athlete lands in the sand pit, aiming to have their heels make the first contact as far forward as possible. To maximize the measured distance, the athlete should try to avoid falling backward after landing. This often involves bringing the arms forward and keeping the legs extended.

5. Recovery: After landing, the athlete must exit the pit forward or to the side, ensuring they do not walk back through their mark in the sand, which could affect the measurement.

Rules and Regulations

The rules are governed by World Athletics. Key regulations include:

1. One Foot Takeoff: The athlete must take off from only one foot.

2. No Overstepping: No part of the athlete's foot must cross the front edge of the takeoff board (foul line). If any part of the foot touches the ground beyond the foul line, the jump is invalid. Some competitions use a plasticine board to easily detect oversteps.

3. Valid Jump: A jump is valid if the athlete takes off before the foul line and lands within the landing pit.

4. Measurement: The distance is measured from the front edge of the takeoff board (foul line) to the nearest point of contact made by any part of the athlete's body in the sand pit. The measurement is taken perpendicular to the foul line.

5. Three Attempts: Each athlete is allowed three attempts. The best valid jump is recorded. In case of a tie after three rounds, additional rounds may be held.

6. Order of Jumping: The order of competition is usually determined by lot.

7. Leaving the Pit: Athletes must exit the landing pit forward of their mark. Walking back through the sand where they landed is not permitted until the measurement is taken.

8. Runway Usage: Athletes must begin their jump from the runway.

Record Holders

As of April 27, 2025:

Men's Outdoor World Record:

  8.95 meters (29 ft 4 ¼ in)

  Mike Powell (USA)

  Tokyo, Japan

  August 30, 1991

Women's Outdoor World Record:

  7.52 meters (24 ft 8 in)

  Galina Chistyakova (Soviet Union)

  Leningrad (now Saint Petersburg), Soviet Union

  June 11, 1988