Pembelajaran Lompat Jauh - Materi Pembelajaran Atletik

Long Jump Lesson

Long jump is an athletics event that requires speed, agility, strength, and precise movement. The athlete runs toward a take-off line, pushes off one foot, travels through the air, and lands in a sandpit, aiming to jump as far as possible.

Equipment and styles

The event uses a runway and a sandpit. The lesson describes three styles:

• Squat style: The jumper bends the legs while airborne, bringing the body into a squat-like position.
• Hang style: The legs move forward while the body extends or arches; the arms swing up and behind the head.
• Walking-in-the-air style: The jumper alternates the legs in the air as though walking.

The styles differ mainly in the airborne phase. The basic landing technique is similar for all three.

The four phases

1. Approach/run-up

   • Build speed steadily toward the take-off point.
   • The video gives typical run-up distances of about 40–50 metres for men and 30–45 metres for women.
   • Keep the steps consistent and accurate; avoid changing stride length just before take-off.

2. Take-off

   • Push off strongly and quickly with one leg, converting the approach’s horizontal speed into upward lift.
   • Swing the arms upward and drive the other leg up to help generate lift.
   • Keep the gaze forward and slightly upward. The video describes placing the heel first, followed by the whole sole, on the take-off area.

3. Flight

   • Use the chosen style to maintain balance and remain in the air as long as possible.
   • Avoid losing the speed built up in the run-up or the lift created at take-off.
   • Coordinate arm and leg movements to control the body and prepare for landing.

4. Landing

   • Bring both legs forward, lift the thighs, and extend the feet.
   • Lean the torso forward and reach the arms forward.
   • Land on both heels with the knees bent, allowing the body to move forward rather than fall backward.

Common mistakes to avoid

• Shortening or lengthening the final steps before take-off.
• Running with insufficient speed.
• Leaning too far forward or backward, or losing balance in the air.
• Failing to coordinate or lift the legs adequately.
• Landing with one foot before the other, or otherwise landing unevenly.

Practice and safety

The lesson encourages learners to practise the movement and strengthen their legs. Choose a safe practice area to reduce the risk of injury.

The lesson also asks learners to review three points:

• The purpose of long-jump training in ancient Greece.
• The number of phases in the long jump.
• The names of the three styles.

Historical context

The presenter says long jump dates back to ancient Greece, where it was used in military training to test soldiers’ agility in crossing obstacles. The video also mentions the event’s appearance at the 1896 Olympics and later distance records. Some names in this historical section are unclear in the auto-generated subtitles.

Speakers and sources featured

• Presenter/narrator: An unnamed speaker delivering the physical education lesson.
• Background music: Indicated in the subtitles, but its source is not identified.