Long Jump Slides Long Jump
Power
Biomechanics & Physics of Flight
? The Speed Equation
How far can you jump from a standing position versus a running start ?
"The long jump is essentially a sprint followed by a controlled collision with the ground."
Why does horizontal velocity matter for vertical lift?
VELOCITY
Deconstructing the Jump
01
Approach
Building maximum controllable velocity. Consistency is key.
02
Takeoff
The "Penultimate Step." Transitioning horizontal speed into vertical lift.
03
Flight
Maintaining balance and preparing for the landing strike.
04
Landing
Absorbing impact and maximizing distance at the "pit."
The Penultimate Step
The second-to-last step is the most critical biomechanical movement in the long jump.
It is slightly longer and lower than previous steps.
Lowers the Center of Mass (CoM) to prepare for upward explosion.
Converts Kinetic Energy into Vertical Impulse .
Runway Mission
Consistency
Establish your "Check-Mark." Your starting point must be identical every single time to hit the board.
Precision
The takeoff foot must hit the board without "fouling" (crossing the line) or "stutter-stepping."
Long Jump Worksheet Long Jump Technique
PHASE 1: RUNWAY CONSISTENCY & IMPULSE
Athlete:
Date:
MISSION OBJECTIVE
Establish a repeatable approach rhythm to maximize horizontal velocity and execute a biomechanically efficient penultimate step for vertical lift.
Part 1: The Runway Blueprint
Starting at the takeoff board, run AWAY from the pit for 12 or 14 strides. Have a partner mark where your takeoff foot lands on the final stride. This is your "Check-Mark."
Trial # Number of Strides Measured Distance (m/cm) Notes (Stutter-step? Over-reaching?) 1 2 3
FINAL APPROACH DISTANCE:
Part 2: The Launch Log
Record your results. Focus on hitting the board squarely using your final check-mark distance.
Jump 1
--- m
Did you foul?
Jump 2
--- m
Focus: Penultimate step
Jump 3 (Best)
--- m
Final Technical Score:
Biomechanical Reflection
1. Explain the "Penultimate Step." How did it feel when you successfully transitioned horizontal speed into vertical lift?
2. Physics Connection: If Velocity (V) increases, but the angle of takeoff is too low, what happens to the jump distance? Why?
Self-Assessment
Rate your runway consistency:
CHAOTIC
ELITE
Coaching Note: Record one specific technical adjustment for the next session.
High Jump Slides High Jump
Flight
The Physics of the Fosbury Flop
Defying Gravity: The Evolution
Embedded media
Pre-1968
Straddle or Scissors: Center of Mass (CoM) stays above the bar.
Post-1968 (The Flop)
The CoM actually passes under the bar while the body goes over!
The J-Approach
High jump is not a straight line. It's a curve .
Centrifugal Force
Running the curve creates a lean. At takeoff, this lean is converted into a vertical lift and rotation .
Vertical Impulse
The last step must be fast and explosive. Drive the knee UP , not across.
CURVE
Flight Mechanics
1. The Arch
Head back, hips high. This arch allows your body parts to travel over the bar individually.
2. Knee Drive
The non-takeoff leg drives up to facilitate the rotation onto your back.
3. Kick-Out
Once your hips clear the bar, flick your legs up and over to avoid clipping the bar with your heels.
Safety Protocols
Landing must be on the upper back/shoulders .
Never land on your neck or feet.
We use elastic "bars" for practice to reduce fear and injury.
Mats must be securely strapped together.
High Jump Analysis Sheet High Jump Analysis
PHASE 2: THE J-APPROACH & FOSBURY FLOP
Jumper:
Coach:
THE FLOP CHALLENGE
The "Flop" works because your Center of Mass (CoM) can actually pass under the bar while your body segments pass over . This requires a perfect arch!
Part 1: The J-Curve Blueprint
Establish your starting point. You need enough speed to lean, but enough control to explode upward.
My Approach Measurements:
Steps on Straight: _______
Steps on Curve: _______
Takeoff Foot: L / R
Visual Mapping Area
Sketch your approach path relative to the mat and bar here.
Part 2: Peer Performance Review
Have your partner observe 3 jumps and check the technical elements achieved.
Technical Phase Jump 1 Jump 2 Jump 3 Approach: Fast, consistent curve lean?
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| Takeoff: Vertical knee drive (up, not in)? |
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| Flight: Back arched, hips driven high? |
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| Clearance: Feet "kicked out" over the bar? |
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Height Progression
Personal Record: _____ m
Trial Records (O = Clear, X = Miss)
Reflection
How does the "kick-out" phase prevent foul jumps after your torso has already cleared the bar?
Landing must be upper back / shoulders only!
Athletic Blueprint Series © 2026
Shot Put Slides Shot Put
Power
Kinetic Chain & Explosive Release
Upper Body vs. Kinetic Chain
Method A: The "Push"
Using only your arms and shoulders to launch the implement.
LIMITED RANGE
Method B: The "Put"
Generating force from the floor, through the legs, rotating the hips, and ending in the arm.
MAXIMUM VELOCITY
"The arm is just the final whip in a full-body explosion."
The Power Position
1
Base
Feet wider than shoulders. Back foot pointing away from the target. Knees bent and loaded.
2
Torque
"Shoulders away from target."
Create separation between hips and shoulders to store elastic energy.
3
Release
45-degree angle. Push (don't throw) from the neck. Extend the arm fully through the finish.
The Glide
How do we add more speed to the Power Position?
Active "unseating" of the center of mass.
Forceful drive of the lead leg across the circle.
Maintaining the "Low" position until takeoff.
MOMENTUM
Safety Mandate
Commands
"Eyes on me." "Clear the field." Never throw until directed.
Sector
Stay behind the thrower. Never enter the landing sector while throwing is live.
Retrieval
Walk the implement back. NEVER throw it back to the next person.
Shot Put Log Shot Put Mechanics
Phase 3: Kinetic Chain & Glide
Thrower:
Observer:
Safety Protocol: Absolute Zero
Implement must be held against the neck. Never "throw" like a baseball (elbow injury risk). Only enter the sector to retrieve when the "Clear" signal is given.
Part 1: The Power Position (No Glide)
Focus on the kinetic chain: Force starts in the legs, moves through the rotating hips, and ends in the explosive push.
Trial Technique: Elbow High? Technique: Hip Rotation? Estimated Distance 1
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Part 2: The Full Glide Log
Now, add the glide to increase horizontal velocity before reaching the Power Position.
Glide Trial A
_____ m
Self-Correction: ________________
Glide Trial B
_____ m
Self-Correction: ________________
Personal Best
_____ m
Maximum Power!
Technical Analysis
1. Sequence the Kinetic Chain: Order the following body parts in terms of when they should reach peak acceleration in the shot put (1 = First, 4 = Last):
Wrist/Fingers
Legs (Drive)
Chest/Shoulders
Hips (Core)
2. Physics Connection: How does the glide technique improve the total distance of the throw compared to the standing power position?
Coach's Checklist
No foul at toe-board
Elbow stayed high
Exit through rear of circle
Technical Goal for Next Session
Physics in Motion: Shot Put Power • 10th Grade PE
Discus Slides Discus
Torque
Aerodynamics & Rotational Energy
Stability Through Rotation
Flat Throw (No Spin)
The discus wobbles and tumbles. Air resistance acts unevenly, causing it to fall quickly.
Spin Throw (Torque)
The "Gyroscopic Effect" stabilizes the disc. Spinning creates a higher pressure area beneath the disc, providing LIFT .
Creating Elastic Energy
Torque is generated by the separation between your lower body and upper body.
The "X-Factor"
Hips lead the rotation.
Upper body (arm) trails behind.
The "Stretch" creates a slingshot effect at release.
STRETCH
HIP-SHOULDER SEPARATION
The Angle of Attack
15°
Too flat. Minimal lift. Gravity pulls it down quickly.
35°-40°
The Sweet Spot
Optimal balance of horizontal speed and vertical loft.
50°+
Too steep. "Stalls" in the air and loses all forward velocity.
The "Pull" Mechanics
The Grip
Fingertips only. Centrifugal force keeps the disc in your hand, not your palm.
The Finish
Release off the index finger. The disc should roll off your hand, spinning clockwise (for righties).
Discus Log Discus Torque Lab
AERODYNAMICS & ROTATIONAL ENERGY
Thrower:
Field Marshal:
Experiment 1: Stability Analysis
Observe the difference between a discus thrown with no spin (flat) vs. a discus thrown with high-torque spin.
Trial A: No Spin
Flight Observations:
Trial B: High Spin
Flight Observations:
Part 2: The Torque Tracker
Record your measurements focusing on "Hip-Shoulder Separation." The hips must turn before the arm starts its swing to create torque.
Trial 1
--- m
Separation?
Rim Spin?
Trial 2
--- m
Separation?
Rim Spin?
Trial 3
--- m
Separation?
Rim Spin?
Best Throw
____ m
Analysis: The Gyroscopic Effect
1. Explain the "Slingshot Effect." Why is it critical for the arm to "trail" behind the hips during the rotation phase?
2. Identify the optimal Angle of Attack for maximum flight time. Why does a 70° angle fail to maximize distance?
Torque Formula
Elastic Energy = Separation + Acceleration
"The harder you stretch the rubber band (your torso), the further the projectile flies."
Sector Safety Verified
Mastering Biomechanics • Discus Session
Pentathlon Slides PENTATHLON
Technical Finals Session
1st
2nd
3rd
The Five Disciplines
Long Jump
Runway & Impulse
High Jump
Curve & Arch
Shot Put
Kinetic Chain
Discus
Torque & Spin
Triple Jump
Rhythm & Phases
Pentathlon Protocols
1
Rotation: Teams rotate on the whistle (15-minute stations).
2
Trials: Three trials per athlete at each station. Best result counts.
3
Officials: Students act as measurement officials when not jumping/throwing.
4
Technical Score: Points awarded for distance AND biomechanical form.
Measuring Excellence
Jumps: Measure from the edge of the board to the closest mark in the sand.Throws: Measure from the inside edge of the circle/toe-board through the center point.Rounding: Record to the nearest centimeter (0.01m).
ZERO POINT ACCURACY
Victory Through Science
"It is not about who is the strongest, but who is the most efficient. Master your mechanics and the distance will follow."
Enter the Arena
Pentathlon Scorecard Technical Pentathlon
FIELD EVENT FINALS SESSION
Athlete:
Delegation:
Event Trial 1 Trial 2 BEST MARK Tech Score (1-10) Long Jump --- High Jump --- Shot Put --- Discus --- Triple Jump ---
Technical Requirements
LJ: Penultimate step lowering CoM; 45° takeoff.HJ: Consistent curve; Back-arch over bar; Heel kick-out.SP: Power position (elbow high, neck contact); Full extension.DT: Hip-shoulder separation; Release off index finger.TJ: Even phase length (Hop-Step-Jump); Rhythm maintenance.
Final Rank
Cumulative Performance + Technique
# ____
Final Biomechanical Audit
1. Identify the event where your technical proficiency was highest. What specific biomechanical principle (torque, velocity, CoM) did you master in this event?
2. Compare the throwing events (Shot Put vs. Discus). How does the kinetic chain differ between a linear glide and a rotational spin?
Certified Official: ____________________
Mastering Biomechanics Unit • Finale Scorecard
Pentathlon Teacher Guide Technical Pentathlon
TEACHER FACILITATION & SCORING GUIDE
Teacher Resource
Session Logistics
Total Time: 90 Minutes (15 mins/station + transition)
Groups: 5 Delegations (4-6 students each)
Setup: All stations must be pre-marked with safety cones.
The Rotation Wheel
Groups move clockwise. Station 1 (LJ) → Station 2 (HJ) → Station 3 (SP) → Station 4 (DT) → Station 5 (TJ).
Technical Scoring (Form Points)
Award technical points (1-10) based on the observation of these key biomechanical markers.
Long Jump
Lowered CoM on penultimate step? Full extension at takeoff?
High Jump
Strong "J" curve lean? Back arched with hips as highest point?
Shot Put
Kinetic chain starting from ground? 45° push (no "throw")?
Discus
Hip-shoulder separation? Stabilized gyroscopic spin?
Triple Jump
Rhythm: Hop, Step, Jump phases equal in duration?
Performance Points (Distance/Height)
Score Jumps (LJ/TJ) Shot Put 10 pts 5.50m+ / 11.50m+ 12.00m+ 8 pts 5.00m / 10.50m 10.50m 6 pts 4.50m / 9.50m 9.00m
Score High Jump Discus 10 pts 1.50m+ 30.00m+ 8 pts 1.40m 25.00m 6 pts 1.30m 20.00m
Final Score = (Avg Performance Points x 10) + (Avg Technical Score)
Safety Master List
No one enters a throwing sector until ALL implements are retrieved.
High jump mats must be checked for gaps between every rotation.
Implements are walked back, never thrown back.
Long jump sand must be raked flat between every single jumper.
