Long Jump Techniques and Practical for SS 3

Class: SSS 3
Term: First Term
Week: 9
Age: 14 years
Duration: 45 minutes
Subject: Physical Education
Curriculum Theme: Field Events
Previous Lesson: Gymnastics Box Work, Meaning and Techniques
Topic: Field Events
Subject Matter: Long jump (Practical)

Specific Objectives

By the end of the lesson, pupils/students should be able to:

Cognitive Domain

• Identify the four main phases of the long jump.
• Describe the key actions involved in each phase of the long jump.

Affective Domain

• Appreciate the importance of proper technique for effective long jump performance.
• Observe safety precautions during practical long jump sessions.

Psychomotor Domain

• Demonstrate the correct approach run and take-off for long jump.
• Execute the flight and landing phases of the long jump with proper technique.
• Perform a complete long jump sequence.

Social Domain

• Cooperate with peers during group practice of long jump techniques.
• Adhere to instructions from the teacher during practical activities.

Reference Materials

The following resources were used in planning this lesson:

• 2025 Revised 9 Years Basic Education Curriculum
• Relevant State Unified Scheme of Work
• Physical and Health Education for Senior Secondary Schools, Book 3
• The HeadTeacher Scheme of work

Instructional Materials

The teacher will teach this lesson with the aid of:

• Take-off board
• Landing pit (sand pit)
• Whistle
• Flags
• Measuring tape
• Cones or markers
• Appropriate sports attire

Rationale for the Lesson

This lesson is essential for students to develop practical skills in long jump, a fundamental field event. Understanding and applying correct techniques will enhance their physical fitness, coordination, and overall athletic performance. It also promotes discipline and adherence to safety rules in sports.

Prerequisite/Previous Knowledge

Students should have basic knowledge of field events and general athletic movements such as running, jumping, and balancing.

Lesson Content/Board Summary

Long Jump Techniques and Practical

Definition of Long Jump

The long jump is a track and field event in which athletes combine speed, strength, and agility to leap as far as possible from a take-off board into a sand pit.

Phases of Long Jump

The long jump is divided into four distinct phases:

1. The Approach Run: This is the initial run-up to the take-off board. Its purpose is to generate maximum horizontal speed without losing control.
2. The Take-off: This is the moment the jumper leaves the take-off board. It involves converting horizontal speed into vertical lift for maximum distance.
3. The Flight: This is the period when the jumper is airborne. Various techniques (e.g., hang, hitch-kick) are used to maintain balance and prepare for landing.
4. The Landing: This is the final phase where the jumper lands in the sand pit. The goal is to land with both feet together, extending forward to maximise the measured distance and prevent falling backward.

Key Techniques for Each Phase

Approach Run

1. Start with a controlled acceleration, gradually increasing speed.
2. Maintain a consistent stride pattern and rhythm.
3. Ensure the final strides are balanced and powerful, preparing for take-off.
4. Hit the take-off board precisely without overstepping or under-stepping.

Take-off

1. Plant the take-off foot flat and powerfully on the board.
2. Drive the free leg (swing leg) and both arms upwards and forwards.
3. Extend the body fully upwards, aiming for height and distance.

Flight

1. Hang Technique: After take-off, the jumper holds the take-off leg back, brings the free leg back to meet it, and then brings both legs forward for landing.
2. Hitch-kick Technique: The jumper performs a cycling motion in the air, as if running, to maintain balance and prolong flight.
3. Keep the head up and eyes focused forward.

Landing

1. Bring both legs forward and extend them fully, heels leading.
2. Swing the arms forward to help maintain balance and momentum.
3. Land softly in the sand, bending the knees to absorb impact.
4. Fall forward or sideways to avoid falling backward, which would reduce the measured distance.

Teaching Methods/Instructional Techniques

Discussion, Demonstration, Guided Practice, Question and Answer, Explanation, Observation, Practical Activity

Instructional Procedures

Step 1: Introduction

Time: 5 minutes

Teaching Skill: Explaining/Recalling

Teacher’s Activity: The teacher greets the students and reviews previous lessons on field events, asking students to name some field events. The teacher then introduces the long jump as a key field event and states the lesson objectives.

Pupils’ Activity: Students respond to questions and listen attentively to the introduction and objectives.

Learning Point: Introduction to long jump

Step 2: Explanation and Demonstration of Approach Run

Time: 8 minutes

Teaching Skill: Demonstration/Explanation

Teacher’s Activity: The teacher explains the importance of the approach run in long jump, demonstrating the correct acceleration, stride pattern, and hitting the take-off board. The teacher highlights common errors to avoid.

Pupils’ Activity: Students observe the demonstration and listen to the explanation, asking clarifying questions.

Learning Point: Approach run technique

Step 3: Explanation and Demonstration of Take-off

Time: 7 minutes

Teaching Skill: Demonstration/Guidance

Teacher’s Activity: The teacher explains and demonstrates the take-off phase, focusing on planting the foot, driving the free leg and arms, and achieving vertical lift. The teacher guides students through simulated take-off drills.

Pupils’ Activity: Students observe, listen, and practice the take-off drills as guided by the teacher.

Learning Point: Take-off technique practice

Step 4: Explanation and Demonstration of Flight

Time: 7 minutes

Teaching Skill: Demonstration/Instruction

Teacher’s Activity: The teacher explains and demonstrates the flight phase, showing simple hang or hitch-kick actions in the air. The teacher emphasises maintaining balance and preparing for landing.

Pupils’ Activity: Students watch the demonstration and try to emulate the flight actions in a controlled manner.

Learning Point: Flight phase actions

Step 5: Explanation and Demonstration of Landing

Time: 7 minutes

Teaching Skill: Demonstration/Correction

Teacher’s Activity: The teacher explains and demonstrates the landing technique, focusing on bringing legs forward, leading with heels, and falling forward. The teacher corrects any unsafe or incorrect landing practices.

Pupils’ Activity: Students observe the landing demonstration and practice safe landing techniques in the pit.

Learning Point: Safe landing technique

Step 6: Integrated Practice of Long Jump Phases

Time: 7 minutes

Teaching Skill: Guided Practice/Observation

Teacher’s Activity: The teacher organises students into small groups to practice the full long jump sequence, providing individual feedback and encouragement. The teacher ensures safety rules are followed.

Pupils’ Activity: Students practice the full long jump sequence, applying the techniques learned, and assisting each other.

Learning Point: Full long jump practice

Step 7: Evaluation/Review

Time: 5 minutes

Teaching Skill: Questioning/Assessment

Teacher’s Activity: The teacher evaluates the learning by asking the following questions:

1. What are the four main phases of the long jump?
2. Describe one key action for the approach run.
3. How should you land in the sand pit to maximise your distance?
4. Why is it important to drive your arms and free leg during take-off?

Pupils’ Activity: Pupils answer orally and in writing.

Learning Point: Understanding long jump phases

Step 8: Note-Taking

Time: 4 minutes

Teaching Skill: Guided Writing

Teacher’s Activity: The teacher guides pupils/students to copy the essential Board Summary notes on long jump phases and techniques into their notebooks.

Pupils’ Activity: Pupils/students copy the notes carefully into their notebooks.

Learning Point: Recording long jump notes

Step 9: Conclusion

Time: 3 minutes

Teaching Skill: Summarising/Encouragement

Teacher’s Activity: The teacher summarises the key techniques of the long jump and encourages students to continue practicing to improve their skills. The teacher reminds them of the importance of safety in all practical activities.

Pupils’ Activity: Students listen and acknowledge the summary and encouragement.

Learning Point: Reinforcement of long jump

Continuous Assessment/Further Study

Type: Practice Exercise/Further Reading

Instruction: Students should:

1. Practice the long jump techniques learned in class during their free time, focusing on one phase at a time.
2. Research and write down two common fouls in long jump and how to avoid them.
3. Observe a video of professional long jumpers and identify the techniques they use in each phase.

Lesson Keywords

• Long Jump – A field event where athletes leap for distance.
• Approach Run – The initial run-up to the take-off board.
• Take-off – The moment of leaving the take-off board.
• Flight – The airborne phase of the jump.
• Landing – The final phase where the jumper lands in the pit.
• Take-off Board – The designated area from which jumpers must leap.

Differentiation

For weaker learners, the teacher will provide more individualised attention, breaking down each phase into simpler movements and offering additional guided practice. Faster learners can be challenged to refine their technique, focusing on consistency and power, and encouraged to research advanced flight techniques.

Suggested Lesson Videos

For further understanding and visual demonstration, search on YouTube for:

• “Long Jump Techniques SS3 Physical Education”
• “How to do a Long Jump for beginners”

Teacher Guide for Using This Lesson Plan

Before the lesson, ensure the long jump pit is well-prepared, soft, and safe for landing. Have all instructional materials ready, including the take-off board, whistle, and flags. Begin by reviewing basic field events to connect with prior knowledge. Proceed through the instructional procedures step-by-step, demonstrating each phase of the long jump clearly. Emphasise safety throughout the practical activities, especially during take-off and landing. Provide immediate feedback to students during their practice sessions. Allow sufficient time for students to practice each phase individually and then integrate them into a full jump. Students should copy the Board Summary notes after the practical demonstration and discussion. Conclude by reiterating the main techniques and encouraging continued practice for skill improvement.