Pembelajaran Lompat Jauh - Materi Pembelajaran Atletik

Introduction

This tutorial focuses on the fundamentals of long jump, an essential event in athletics. It aims to provide clear, actionable guidance for beginners in physical education and sports health. Whether you're a coach, teacher, or student, this guide will help you understand the key components of mastering the long jump.

Step 1: Understanding the Long Jump

• The long jump consists of four main phases: the approach, takeoff, flight, and landing.
• Each phase requires specific techniques and practice to achieve optimal performance.

Step 2: The Approach Phase

• Begin with a controlled and gradual increase in speed.
• Maintain a straight posture and focus on the jump board ahead.
• Tips:
  • Use a consistent number of strides in the approach (usually 8-12).
  • Practice your rhythm to ensure a smooth transition into the takeoff.

Step 3: The Takeoff Phase

• As you reach the takeoff board, shift your weight onto the takeoff leg.
• Drive your knee upward while swinging your arms for momentum.
• Ensure your foot lands flat on the board to maximize jump distance.
• Common Pitfalls:
  • Avoid jumping too early, as this can lead to a foul.
  • Ensure not to lean forward excessively, which may hinder your jump.

Step 4: The Flight Phase

• After takeoff, pull your legs up to create a “tuck” position.
• Keep your body straight to maintain balance and control.
• Tips:
  • Practice the “hurdle” position where your legs are slightly bent and forward.
  • Focus on keeping your head and chest up to avoid falling backward.

Step 5: The Landing Phase

• Prepare for landing by extending your legs and leaning slightly forward.
• Aim to land in a seated position to maximize distance.
• Tips:
  • Keep your feet together upon landing to avoid stumbling.
  • Use your arms to balance as you land.

Conclusion

Mastering the long jump requires practice and attention to technique across all phases. Focus on smooth transitions, maintaining form, and avoiding common mistakes. Regular practice will lead to improvement and greater confidence in your jumping abilities. Consider video analysis to refine your technique further and track your progress over time. Happy jumping!