What Should You Expect From This Lesson?

Athletics Jumping session. Focusing on jumping for height and for distance in combination.

How To Carry Out This Lesson At Home:

Warm up: Dynamic stretching.
Arms across chest – Full arm circles – shoulder twists – side bends – hip rotations – lunges – leg swings. (5 mins)

Main Activity 1: Broad Jump
First is to swing your arms back, hips hinge back, legs and core ready to jump, weight is shifted forward.  Push from your legs to go upwards and forwards.  When in air; straighten up your body and try to reach up as much as possible.  To land; start to close your body slowly as you’re reaching the ground. Important to have a soft landing and NOT stomp your feet on the ground. Landing on the balls of the feet and gradually shifting the weight to the heels.

The difference between here and last session is that here we are focusing on jumping higher and further instead of focusing just on the technique.
Do it for at least 10 times.

Progression:
We’re going to do the same technique explained but jumping with one leg.
Same technique but we will jump with one leg and land on both.
Do it for at least 10 times with the left and 10 times with the right .

Main Activity 2: Run Up Jump with both or one leg.
Similar to the progression of the first activity but now we are going to have greater run up. Meaning that we will have more power in the jump therefor we’re supposed to jump higher and even further.
Important to remember to land smoothly!
Do it for at least 10 times 😊

Progression  Now it’s time to do the jump with on leg including the run up – always landing on two feet smoothly
Take the run up  hop with one leg  go high and forwards as possible  land on both feet smoothly.
Do it for at least 10 times 😊

Cool Down: Static Stretching.
Shoulder Stretch – Triceps Stretch – Chest Stretch – Lower back stretch – Groin Stretch – Quadriceps Stretch – Hamstring Stretch (5 mins)