Land Long: Long Jump Landing Technique

A progression focused on the landing: legs forward, knees bending and falling forward without losing distance. It uses mats and short jumps for lots of repetitions.

How to play

1. Demo: landing heels first, knees bending and hips passing over the feet (3 min).
2. Standing at the mat edge, two-foot jumps reaching the heels as far as possible (4 min).
3. A rope goes on the mat: land with heels past the rope without sitting back behind it (5 min).
4. With a three-step run and one-foot takeoff, repeat the landing aiming to 'push the hips through' (5 min).
5. Pairs: one jumps, the other says whether they fell forward or backward, then switch (3 min).

Rules

• Mats secured against a wall or by other mats around them.
• One person per mat; the next waits until they get up.
• Don't lock your knees on landing.
• If you fall backward, don't catch yourself with straight arms.

Variations

Adaptations

• Visual impairment: use a mat edge they can feel with their feet instead of the rope, plus a voice cue.
• Knee injury: practice the landing from sitting only (reach the heels and slide forward) and observe.
• Fear of falling: start with very short jumps and a double mat.

Learning goals

• Improve the landing so no distance is lost.
• Absorb the landing safely.
• Observe and give feedback to a partner.

Equipment for a class of 25

• mats: 5
• jump ropes: 5
• chalk: 3

Teacher tip

With 4–5 mats and groups of six, everyone gets plenty of jumps. Common mistake: landing with straight legs and sitting back; cue 'chin and arms forward' on contact.

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