Grade 5 Physical And Health Education Field Events – Long Jump Notes
Physical And Health Education — Field Events
Subtopic: Long Jump (Age: 10, Kenya)
The long jump is a field event where a jumper runs, jumps from a board and lands in a sandpit to try to jump as far as possible. Schools in Kenya often include it in athletics day. These notes are simple and easy for 10-year-olds.
What you need (Equipment)
- Runway: straight track (about 15–20 m for children).
- Take-off board (wood or rubber) placed before the sandpit.
- Sandpit: soft sand to land in safely.
- Measuring tape (meters and centimetres).
- Good sports shoes with flat soles or lightweight trainers.
- Cones to mark starting places and run-up steps.
Important Rules (Simple)
- If any part of your foot goes past the front edge of the take-off board (a "foul"), the jump does not count.
- Jump distance is measured from the take-off board’s front edge to the nearest mark you make in the sand.
- Each jumper usually has a few attempts—try your best and be fair.
- Wait for the teacher or official to measure and record your jump.
Step-by-step Technique (Easy to follow)
- Run-up: Start at a fixed place and run straight and relaxed. Count your steps (for beginners try 8–10 good steps).
- Last two steps: Make the penultimate step a bit longer and the final step quick and short so you can push off well.
- Take-off: Push off from the board with one foot. Swing your arms forward to help lift your body.
- Flight: Keep your knees up in front (hitch-kick or hang positions are advanced; for beginners, tuck knees slightly and keep arms forward).
- Landing: Bring both feet forward together, bend your knees and land on the sand with feet first. Try to keep your chest forward so the nearest mark is as far as possible.
Warm-up and Safety
- Do a light jog for 5–8 minutes, then stretch legs, hips and ankles.
- Practice a few run-up steps before jumping.
- Check the sandpit for stones or hard spots.
- Always land in the middle of the pit, and clear the sand after your jump so the next person has a flat landing.
How we measure (Simple)
Use a measuring tape from the front edge of the take-off board to the nearest mark in the sand. Measure in metres and centimetres (for example: 3.40 m). The teacher/official reads and records the score.
Common mistakes to avoid
- Overrunning the board (foul) — practise stepping exactly to the board.
- Stopping the run or being tense — keep relaxed and steady speed.
- Landing with feet back — bring feet forward to get a longer jump.
Practice activities (Fun and simple)
- Mark 8–10 step run-ups with cones and practice run-throughs (no jump).
- Take-off drills: step-and-hop 5 times to learn take-off feeling.
- Sit-and-stand jumps (from low seat) to practise leg power.
- Mini competitions in class—measure and clap for each jumper.
Why long jump is good for you
- Builds leg strength and speed.
- Helps balance, coordination and confidence.
- Good for whole-body fitness and teamwork on sports day.
Quick checklist for pupils
- Warmed up and stretched.
- Know your run-up count (e.g., 8 steps).
- Wear safe shoes and clear the pit.
- Push off, keep knees up, and land forward.
Simple visual (runway → board → sandpit)
Tip for teachers and coaches: Mark each pupil’s run-up with tape or cones so they learn where to start. Encourage fair play, safety and fun.
Enjoy practising the long jump — try your best, improve step by step, and celebrate every good jump! 🏃♀️🏅