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Transcript of Athletics Report
The Set Up
The physical objects needed for long jump are a rake, measuring tape, and of course a long jump pit.
Before doing long jump, it is always a good idea to stretch, and also to have a decent warm up (cardiovascular exercises). Warm ups help to bring the temperature of the body up, to gradually increase heart rate and blood circulation to the muscles in the body, and also to help to loosen joints in the body. For long jump, good warm ups include 'explosive strength exercises', which can include sprint drills, jumps, burpees and more, which increase in intensity, and prepare the body for sudden movement, in long jump, that is the precise sprint start. It is important to stretch before long jump too. Stretching also warms up the muscles in the body, and prepares them to carry out movements required to do during long jump.
The Execution 1
The execution of long jump begins with a slight crouch, preparing for the sprint. It is important to have the foot that you push off from in the front, so that you don't lean back when you push off to start sprinting. It is also vital to know exactly how many steps it takes for you to gain enough speed to jump as far as your full potential, and it would be wise to somehow mark the spot where you should run from.
The Follow Through 1
All in all, this was a very beneficial way to improve on an athletics event which I wasn't so good at to begin with. Having people take photos and other footage of me while performing my various jumps gave a good insight on what I could improve on, and the peers around me also helped me to think about how to improve on my errors.
My Chosen Event
How to improve
The Execution 2
Next is the run up. This is a crucial part of achieving the long jump well, as you have to build up a lot of energy that is needed towards jumping high and far. It can take any amount of steps to build up speed, and for me it took eleven. Once at the white line, it's important to come into contact with it without being too far back, or too far forward. Being too far foward can result in it being a 'no jump'.
The Execution 3
The third part of the execution is the take off. Your arms have to act as boosts to get you into the air, and your legs have to act as springs to ensure the success of the jump.
The Execution 4
The fourth part of the execution is the jump, and it is where you strive to jump as far as you can. I found during my many jumps, that it helped if you took the form of a semi ball shape while in the air, as it prevented contact with wind force, unlike what would happen if you just performed a straight pencil jump.
There were many things that I improved on throughout the sessions, which became my positive elements. One of my positive elements was that I never fell backwards after landing a jump, which suggested that I was landing firmly and in a stable way. Another positive element was that my run up was fast paced, which allowed me to take off at maximum speed, for a longer jump. A third positive element of my long jump, was that I used my arms to my advantage, to boost me upwards at take off for a better jump.
One element that affected my performance negatively was my lack of spacial awareness when it came to taking off from the white line, as more often than not, my foot landed in front of it when I took off. Another negative element was that I often started with the wrong foot for my sprint, which meant that I mixed up the amount of steps I had to take before take off, which resulted in my foot going over the line. I also wasn't entirely focused while I was doing my sprint quite often either. This was most likely the cause of my other two negative elements.
I can improve on my focusing skills by clearing my head of thoughts other than of long jump before my sprint. Ways to do this include taking deep breaths, and thinking about ways that I can execute my jump perfectly. I can improve on my spacial awareness by being more precise about how many steps exactly that it would take for me to reach the line at the right point. I can make sure that I start my sprint on the right foot by constantly reminding myself which foot I should be starting my run up from,and I can also get my peers to remind me and tell me when I have the wrong foot in front at the beginning.
The first part of the follow through was the landing. To be able to do this right, it was important to be stable after landing so that I didn't fall backwards and decrease the length of my jump.
The Follow Through 2
The second part of the follow through was to get out of the pit without falling backwards, or running backwards, as the measurement of the jump is taken from the closest indentation in the sand that you make. If I ran backwards, it would have decreased the length of my jump.