PHYSICAL HEALTH AND

GAMES
ISA 1

GROUP 4
Cyrus Fernandes (X-BBA-2010)
Priya D'Silva (X-BBA-2023)
Vedant Ghatwal (X-BBA-2033)
Sakshi Barve (X-BBA-2025)
Prerna Sakhri (X-BBA-2022)
Bricelia D'Souza (X-BBA-2007)
Hurdles
History
Hurdling is an athletic discipline in which athletes run and jump over
a number of obstacles called "hurdles" to win the race. In hurdle
racing events, a series of obstacles known as hurdles are set at the
predetermined distances and heights through which each athlete must
pass by running over it. Hurdle races were first popularized in the
mid-19th century in England. In 1830, the first known event of 100-
yard took place over heavy wooden barriers. The origin of 400m
hurdle races lies in Oxford around 1860. Hurdle events are included
in the combined event competitions like decathlon and heptathlon.
The 100m, 110m and 400m hurdle events are also a part of the
Summer Olympics.

Fun facts
1.The best female athlete
The best female athlete only needs 53 seconds to clean 400 m hurdle.
The best male athlete can knock down the 400 meter hurdle in only 47
second.
2.The Current World Record
Do you know the current world record of the 400 m hurdle? The
woman is Yuliya Pechonkina. She breaks the record in only 52.34
second. Kevin young is the best male for 400 meter hurdles with
46.78 second
3.event
At the inaugural IAAF World Championships in Athletics, both men
and women were allowed to participate in 400 meter hurdle.
4.Award
The first award for the 400 m hurdle was presented for a race located
in Oxford England. It was held in 1860 for 440 yard hurdle.
Rules
The rules for all hurdle events of all distances are the same. Hurdle
races are track field events where the racers have to jump and clear
hurdles set at intermediate points around the race track. The jump is
done as part of the sprint motion, with one leg stretched out in front
and the trailing leg bent behind the racer.

-In the 110 meter event, the hurdles are1.067 meters high. The first
hurdle is set 13.72 meters from the starting line. There are 9.14 meters
between two hurdles and 14.02 meters from the final hurdle to the
finish line. In the 100 meter event, the hurdles measure .84 meters in
height. The first hurdle is set 13 meters from the starting line. There
are 8.5 meters between hurdles and 10.5 meters from the final hurdle
to the finish line.

-In the 400 men race the hurdles are .914 meters tall. The first hurdle
is set wow gold kopen 45 meters from the starting line. There are 35
meters between hurdles and 40 meters from the final hurdle to the
finish line. The hurdle placement in the 400 meter women's race is
the same as the men's 400 meters except that the hurdles are .762
meters high

-Hurdle races usually have eight contestants in the final. Each hurdle
event may entail two or three preliminary rounds before the final "
depending on the number of entrants. Runners in all hurdle events
begin in starting blocks and wait to hear announcements, "On your
marks," and then, "Set." When the "Set" call is announced, the
contestants must have both their hands and at least one knee touching
the ground and both feet in the starting blocks. The participants are
allowed only one false start and are disqualified if there be a second.
Type of training required for hurdles
Hurdle Warm-Up
The purpose of the warm-up is to elevate the body’s core temperature,
so that the muscles can use their full elasticity. This in turn will
reduce and/or prevent injury, increase flexibility, and increase blood
flow to the main muscles.5 Components to the warm-up
-Jogging
-Static stretching
-Dynamic stretching
-Hurdle Drills
-Sprinting

General Endurance
Distance runs, biking, swimming, continuous movement activities
Tempo Endurance
Segment runs 8x300m(w/100m walk) 10x250(w/100m walk) 12x
120m(w/100m jog back
Special Endurance
2x500m Full recovery 2x350m Full recovery 2x300m Full recovery

300/400h Training Methods

Physical Requirement
Means of Development
Speed Endurance
Runs from 20m to 150m Ex. 3-4 x 150m
6 x 60m(walk back)
Strength Endurance
Long Hill Runs(100m+) Sled Pulls
Speed
Block starts, Relay exchanges, runs under 60m
Power
Short Hills(10-30m), Short resistance runs, Plyometrics

Launching at the hurdles: Skills and Athletes cross the hurdles by

launching at it from 6-7 feet away. Athlete’s lead leg extended yet
slightly bent while the trail leg is tucked in flat and horizontally, close
to the side of the hip. The objective of this technique is to reduce the
time spent flying through the air.
Running technique:
In hurdle races, athletes must stay on the balls of their feet throughout
the race which ensures a fluid movement between every stage of the
race.
Three-step technique:
This technique is used in 100 and 110-meter hurdle events in which
three long steps are taken in between all the hurdles. The fastest
hurdlers use this technique to maintain their speed throughout the
race.

JAVELIN THROW
History
The javelin as a sport originated from the spear’s everyday use in
hunting and fighting. It was popular in Ancient Greece and was
included in the Olympic Games as part of the pentathlon in 708 BC.
Since 1908 for men and 1932 for women, it has been a component of
the modern Olympic Games. Throwing Javelin-like poles into targets
was revived in Germany and Sweden in the early 1870s. In Sweden, it
became as a common event by throwing them for distance and later
got introduced in Finland in the 1880s. Sweden’s Eric Lemming,
threw his first world’s best in 1889 and ruled the event from 1902 to
1912. When the men’s Javelin got introduced in the 1906 Intercalated
Games, Athens, Greece as an Olympic discipline where Lemming
broke his own world record by setting a new best. Later in 1912
Olympics, he made his personal best of 62.32 meter which was
recognized as the first Javelin world record by the International
Association of Athletics Federations. The women’s event was first
recorded in Finland in 1909 The men’s javelin was modified in 1986,
with the center of gravity shifted forward four cm. By lowering its
nose down earlier and steeper, it was able to reduce throwing
distances by around 10%. Following Uwe Hohn of East Germany’s
world record of 104.80m set in 1984, the men were in danger of
throwing the javelin beyond the area permitted in typical stadiums.
The women’s javelin was also modified in 1999.
Fun facts of javelin throw
Jan Zelezny, a Czech athlete, is widely considered as the greatest
male javelin thrower in history. From 1992 to 2000, he won a hat-
trick of Olympic championships and established the world record of
98.48 meters.
Barbora Spotakova, a compatriot, is one of the finest female javelin
throwers in history, having won consecutive Olympic championships
in 2008 and 2012 and holding the women’s world record with a best
of 72.28 meters.
About Neeraj Chopra: The Who bought 1st Gold for India in Track
& Field
Neeraj Chopra won India’s first gold medal in the men’s javelin throw
event (86.48)at the Tokyo Olympics 2020, which was also a first in
the sport of Track & Field. For Indians, it was a dream come
true. August 7th was an evening of joy and honor for all Indians. For
his victory in the Tokyo Olympics 2020, the Haryana government has
declared that it would award the athlete Rs 6 crore.

Javelin Throw Rules

The weight, size, shape, & center of gravity of the javelin sport
are all defined by IAAF rules. The javelin must be held from the grip
& thrown overhand i.e over the athlete’s upper arm shoulder.
Athletes are prohibited from turning completely around such that their
back faces the direction of the
Javelin throw.
A javelin throw is considered legal only if the tip of the javelin lands
within the sector of the javelin throw. Also, the tip of the javelin must
strike the ground before any other part of the javelin. The athlete with
the longest single legal throw (over all rounds) is the winner.
Javelin Weight
Men – 800 g.
Women – 600 g
Javelin Length
Men – 2.6 and 2.7 m (8 ft 6 in and 8 ft 10 in)
Women: 2.2 and 2.3 m

Training requirements
You need to be fast, explosive, elastic, and have an overall fitness
level that is very well-balanced .Sprint Training Sprint training on the
runway and on the track will be important to develop the speed
characteristics needed by the javelin thrower. Proper sprint mechanics
are needed even with the javelin in the hand of the thrower.
Javelin; basic skills and importance
Javelin is a sport that athletic in nature. The techniques of javelin
throw could also be broken in to phrases. These include:
1. The grip. In the finish hold, the whole finger is wrapped round the
cord with the index finger straight at the edge of the shaft and the
javelin comfortably resting on the palm.
2. The carriage. The javelin is carried over the head at the initial stage
of the run -up with the missile carried slightly above the head level
and the tip of the missile slightly pointing upwards.
3. Run- up.The purpose of the run-up is to enable the thrower gather
enough momentum and get into the throwing mood. The run-up can
be divided into three parts.
4. The release. At this point of throw, the toe of the leading leg points
sideways. The body weight is slightly shifted to the rear leg, the free
hand slightly raised with the elbow pointing sideways and used to
maintain balance.
5. Follow through and recovery
Unlike other throwing events, javelin allows the competitor to build
speed over a considerable distance. In addition, the core and upper
body strength is necessary to deliver the implement, javelin throwers
benefit from the agility and athleticism typically associated with
running and jumping events. & quote

SHOTPUT
INTRODUCTION
Shot Put is a sport where an athlete needs to exercise his throwing
power with a heavy object. It is a track and field event. Shot Put is
played with a heavy spherical object popularly known as shot. The
shot generally is made of solid iron or brass, although any metal not
softer than brass may be used.
BRIEF HISTORY OF SHOT PUT
Historians depict that the first hint of this sport was seen in Scottish
Highland during the first century. Homer, a great ancient Greek poet
and the author of epic poems like lliad and Odyssey, had mentioned
the competition of throwing stones by the soldiers during the siege of
troy. Scottish Highland Games historians believe the shot put
originated from the ancient Celtic tradition of "putting the stone"
which, according to Scottish folklore, was used by Clan chieftains to
help them identify their strongest men for battle purposes However, in
the middle ages, the glimpse of the modern shot put was noticed
when the soldiers started competition by hurling cannonball . It was
early 19th century, when this sport was actually started to be a part of
the local competitions. In 1866, it was played as an event in British
Amateur Championship. Now the rules of the shot put are governed
by IAAF (International Association of Athletic Association) and
WMA (World Masters Athletic).
FUN FACT
 The shot put doodle Google's first ever doodle on the sport.
Other sports featured on the Google home page logo during
London 2012 have featured on doodle during previous Olympics
but this is the track and field event's maiden appearance.
 25-year-old Om Prakash Singh from Gurgaon is the Indian
participant in the men's shot put event.

RULES
The rules of the shot put are governed by IAAF (International
Association of Athletic Association) and WMA (World Masters
Athletic). So let’s know about some important rules.
  When an athlete’s name is announced, he or she will be having
only 60 seconds to commence the throwing motion.
 For safety purpose, the players can tape their fingers but they
certainly cannot wear gloves.
 The resting position of the shot is near the neck and it should
remain over there throughout the motion.
 With the use of only one hand, the shot should be released
above the height of shoulder.
 An athlete can use the perimeter of inside the circle but certainly
cannot use the border or outside area of the toe board. Extension
of the limbs outside the circle during the throw is allowed.
 The legal sector is 34.92 degree of the throwing area. The shot
should be thrown within that range.
 An athlete should leave the circle from back.
TYPE OF TRAINING REQUIRES

 As we know The main aim is to throw the shot-put as far as

possible through a pushing action. It requires immense
muscular strength and a good balance upon your body.
Developing muscular strengths helps to build strong, healthier
muscles and bones. You’ll have more stability, balance, and
flexibility, making injuries and falls less likely A strong body
allows you to perform movements and activities that require
power without getting tired. Intensive weight training that
emphasizes the chest and the shoulders of the athlete will be
stressed. Leg exercises such as squats, lunges, leg presses, and
other forms of exercise to heighten the explosive ability of the
thrower's legs to deliver upward thrust at the time of the release
of the shot are crucial to success.

SKILLS AND IMPORTANCE

 Grip : When gripping the implement the athlete should rest the
shot on the base of the middle three fingers. It should not be in
 the palm of the hand or on the finger tips.  this will propel the
shot off their fingers when they release it.
 Throw: Throw the shot using your full body weight, and release
it at a 45 degree angle. Many young athletes fling their non-
throwing arm away behind them as they deliver the shot. This
results in the athlete over-rotating, losing balance and unable to
effectively “block” or “brace” their left side (for a right-handed
thrower).
Follow up and recovery : The follow through is so important
because it represents the entire process of the swing..The
movement of the athlete to balance and ensure that they remain in the
throwing circle after the shot has left the hand.

HIGH JUMP
History
High jump contests were popular in Scotland in the early 19th
century, and the event was incorporated into the first modern
Olympics Games in 1896 for men. Women made their Olympic high
jump debut in 1928. Of the field events, the high jump has perhaps
undergone the most radical changes of technique.
The first recorded high jump event took place in Scotland in the 19th
century. Early jumpers used either an elaborate straight-on approach
or a scissors technique. In later years, the bar was approached
diagonally, and the jumper threw first the inside leg and then the other
over the bar in a scissoring motion
The Eastern Cut-off, Western Roll and Straddle are methods that have
been previously used by the world’s elite. However, the Fosbury Flop,
which involves going over with the jumper's back to the bar,
popularised by the 1968 Olympic champion Dick Fosbury, is now
almost exclusively the technique adopted by all the top high jumpers.
Since its introduction to modern Olympics in 1896, the popularity and
demand of this game by different nations grew exponentially. Many
Asian and non-Asian countries have their active participation in this
category of game. List of some of the major dominating Asian
countries includes China, Qatar, Japan, India, Kazakhstan, Sri Lanka,
etc

Rules of High Jump

The rules set for the high jump by World Athletics are Technical
Rules. Jumpers must take off from one foot. A jump is considered a
failure if the jumper dislodges the bar, touches the ground, or breaks
the plane of the near edge of the bar before clearance.
Competitors may begin jumping at any height announced by the chief
judge, or may pass at their own discretion. Most competitions state
that three consecutive missed jumps, at any height or combination of
heights, will eliminate the jumper from contention. The victory goes
to the jumper who clears the greatest height during the final.

Fun Facts for high jump

 The earliest record of a high jump event was in the 1800s, in
Scotland.
 Some high jumpers wear spiked shoes that help maintain
stability on take off, and make it more comfortable.
 The current high jump world records are held by Javier
Sotomayor from Cuba, (1993) with 2.45 meters (8.03 feet) for
the male record, and Stefka Kostadinova from Bulgaria, the
female record holder, (1987) with 2.09 meters (6.85 feet)
 The best high jumpers are thought to be tall, however, some of
the most gifted high jumpers in history were not. For instance,
Stefan Holm is the most famous short high jumper with a height
of 5 ft 11 in (1.8 m).
 From 1900 to 1912, the standing high jump competition was
part of the Olympic games. It is accomplished in the same
 manner as a high jump, but there is no run-up, and the athlete
must stand still and jump with both feet together.
type of training required for high jump
Jumping jacks

Jumping jacks are a type of plyometric exercise that can help you

jump higher by building lower body strength. They also elevate your
heart rate while shifting your body out of its usual plane of
movement.

This exercise is beneficial for improving performance in activities that

require you to quickly move in different directions.

Single-leg deadlifts with jump

This advanced exercise builds stability as you explosively jump up

using one leg at a time.

Basic skill required

 Speed.
Although not as fast as a long jump run up, a high jumper must
still run fast toward her take-off point
 Flexibility
Flexibility is defined as the ability to change, to bend, or to
persuade and is very important when youre into a sport like high
jump.if not one might injure himself
 TAKE OFF – Period between the run and the take off.
 LANDING AND RECOVERY – Finish jumping and then
landing on the feet
 Marathon
The marathon may have ancient roots, but the foot race’s official
length of 26.2 miles wasn’t established until the 20th century. The
first organized marathon was held in Athens at the 1896 Olympics,
the start of the Games’ modern era. The ancient games, which took
place in Greece from around 776 B.C. to A.D. 393, never included
such long-distance races. The idea for the modern marathon was
inspired by the legend of an ancient Greek messenger who raced from
the site of Marathon to Athens, a distance of about 40 kilometers, or
nearly 25 miles, with the news of an important Greek victory over an
invading army of Persians in 490 B.C. After making his
announcement, the exhausted messenger collapsed and died. To
commemorate his dramatic run, the distance of the 1896 Olympic
marathon was set at 40 kilometers. Today, marathon races take place
everywhere from the North Pole to the Great Wall of China. In
America alone, there are now more than 1,100 marathons each year.
For decades, marathons were only open to male athletes. The Boston
Marathon, which kicked off in 1897 and is the world’s oldest annual
marathon, began allowing female competitors in 1972, while the first
Olympic marathon for women wasn’t held until 1984. In 1976, an
estimated 25,000 runners finished marathons in the United States; by
2016, the estimated number of competitors who completed a 26.2-
mile course had soared to 507,000.
Fun facts about marathon
 In 2016, over 545,000 runners completed one of 816 marathons
in US and Canada. Add up all that race mileage and it's almost
enough to circle the globe!
 At 100 years old, Fauja Singh became the oldest person to run a
marathon in 2011, when he completed the Toronto Waterfront
Marathon in 8:25:16! And incredibly, at age 3, Budhia Singh
became the youngest to complete a marathon.
 Bon appétit! : There is a marathon in France that kicks off the
race with a sip of wine. The race also has 22 refreshment stands
 and 21 gourmet foods stalls throughout the course, and a red
carpet at the finish line!
 Largest marathon in the world : With 45,000 runners crossing
the start line in 2010, the New York Marathon is the largest in
the world. But it had humble beginnings. The New York
Marathon started in 1970, with 127 people each paying $1 to run
several loops around Central Park. Nothing against Central Park,
but we like the 5 boroughs route better!
 First marathon in space! : During the 2007 Boston Marathon,
astronaut Sunita Williams ran 26.2 miles while onboard the
International Space Station in 4 hours and 24 minutes.
 Human vs. Horse : There's a marathon in Wales in which human
runners race against horses. Humans have won twice since
2004, both notably on unusually hot days. Maybe it's because
we're the best sweaters!

Rules of marathon
 A marathon must be greater than or equal to 26 miles 385 yards
(42.195 Km) and an ultra is any distance greater than the
marathon distance.
 Preferably the route has been distance certified.
 If not certified the Race Director must provide documentation as
to how the course was measured. At a minimum course must be
measured two times using an odometer or GPS and in the event
of a discrepancy the longer distance must be used. Trail courses
that don't lend themselves to those forms of measurement must
document their good faith effort to meet the marathon distance
requirement.
 The event shall have a named race director(s) to supervise and
take responsibility for the event.
 A race organization representative must be present at start and
finish to certify the participant's completion of the distance.
 The participant must traverse on foot, or hand cycle or
wheelchair (rules and guidelines as defined by International
Paralympic Committee) the entire race course.
 Event must have had a minimum of 60 days advanced publicity
in a running publication, magazine, newspaper, website or race
brochure.
 Verifiable results must be posted to the general public. E.g.
website, newspaper, magazine.
 Event must be timed by a non participant.
 The event must have a minimum of 10 finishers. If an ultra and
a marathon are being held simultaneously, the combined number
of finishers meets this rule.
 Barkley Marathons Clause: If an event has a low percentage of
finishers due to difficulty factors intentionally (e.g. 100K and
100 mile ultras) built into the course, then there must be at least
10 starters.
 A marathon shall be run without interruption except for natural
events such as a thunderstorm, hail, tornado, downed power
line, flooding, rock slide, etc.
 If temporarily interrupted by a natural event the marathon can be
counted if at least 26 miles 385 yards was ultimately completed,
possibly on a diverted course, and continuance is allowed by the
race director.
 A stage or multi-day event will only count as one event and at
least one day’s stage must include a distance of 26 miles 385
yards or greater.
 If a participant can register for single stages of a multi-day event
then each continuous stage greater than or equal to 26.2 miles
can be counted as a marathon.
 Completion of at least one 26.2 mile portion of an ultra may be
counted as a marathon, if the race director verifies in the results.
 Participants shall retain information to substantiate completion
of an event, such as: a finisher's certificate, published event
results, medal or completion award.
  The event must either start or finish or include 50% of the
distance traversed in the country to be counted. A route that runs
into two or more countries can only be counted as one.
Participant is responsible for providing Race Director written
assurance satisfying the 50% rule.
 Participant must be registered for the event to count. Guides,
ultra distance “handlers”, pacers and bandits may not count the
event if they were not assigned bib numbers and published
verifiable finish results.
 The marathon portion of a triathlon event may be counted as a
marathon.
 If an event allows an early start, it is the responsibility of the
participant to ensure that the race organization correctly
represents and verifies the participant's time. An official timer
must be present to record early start.
 “Shadow” or “satellite” events will not be counted as proxy to a
regular, organized marathon event, but in a separate location.
The race must physically occur in the country for which it is
being counted.
 If you finish after the official closure time of the event, you can
still count the event if you appear in race results with a finish
time.

Training for maratho

We need to consider basic factors such as how much time do we have
to train ourselves? How our body is..and how it will react?.. what kind
of training plan i can afford?
The following kind of factors are to be addressed for every marathon,
in general.
 Your current level of fitness vs. the demands of the plan
 Appropriateness of the rigor of plan with your race goal
  Number of days per week the plan calls for vs. your availability
to train
 Duration of the plan in weeks vs. when your marathon is
scheduled
 Popularity or proven success of the training plan
 Your injury history vs. the training load of the plan
 Flexibility of the plan
 Compatibility of your training preferences vs. the workout styles
used in the plan (tempo runs, track workouts, cross training, etc.

Skills required to run marathon

Straight and tall torso
Think about this like someone is pulling upwards on a string that’s
connected to your head. This will prevent you from slouching and
improve your biomechanics throughout. It’s especially important as
you get tired, as this is when people tend to slouch, which increases
your energy expenditure.
Head position
Your head position is crucial in controlling your body position. Look
too far forward and you’ll lean back and slow yourself down; too
close and you’ll be slouching and applying a braking force to your
stride. It’s ideal to look around 10-15 metres in front.
Foot contact and cadence
The location of initial foot contact with the ground is key to good run
technique. The foot contacting the ground in front of the hips leads to
an increase in braking forces on landing, slowing you down and
increasing injury risk. It’s not about how your foot lands (heel vs.
midfoot strike) that’s critical, but where it lands.
To prevent overstriding, work on increasing your cadence. Keeping
the foot relaxed and allowing your full foot to contact the ground
allows you to use the best shock absorber there is – the arch of your
foot.
Strong stomach
A strong stomach assists in improving pelvic control and drive for the
run gait. Keeping a stable pelvis means the gluteal muscles can be
used more efficiently, while allowing you to wind up your connective
tissue. The connective tissue then acts like a spring to recoil and drive
your leg through to the front using less energy.
A functional way to develop this strength is to lie on your back then
slowly extend your legs out one at a time. Do this to fatigue 3-5 times.
Arm swing
The arm swing in endurance running does not provide drive like in
sprinting, but provides balance and rhythm. Slightly increasing the
elbow bend at the back of the swing helps the elbow to act like a
pendulum and makes running more efficient. Aim for 90-110° of
elbow bend at the back of the arm swing.
Visualise a string attached to the back of your elbow and it being
pulled back. Alternatively, imagine squeezing a golf ball in the small
of your elbow at the back of the swing.

LONG JUMP

History

The long jump is a track and field event in which athletes combine
speed, strength and agility in an attempt to leap as far as possible from
a takeoff point. Along with the triple jump, the two events that
measure jumping for distance as a group are referred to as the
"horizontal jumps". This event has a history in the ancient Olympic
Games and has been a modern Olympic event for men since the first
Olympics in 1896 and for women since 1948.
Rules

 The athlete begins running from his or her starting position and
jumps, landing in a sand pit. There is a foul line, in the run-up
area, that the athlete has to be aware of;
 Jumping from beyond this line results in a 'foul jump'. Jumpers
try to get as close to the foul line as legally possible before
initiating their jump.
 No part of the athlete's foot should cross the front edge of the
foul line. If, at the point of take-off, any part of his foot crosses
the front edge of the foul line, then the jump is termed to be
illegal or a 'foul jump', and does not count.
 The long jumper has three attempts to register his or her best
legal jump. A foul jump accounts for an attempt. Only the
farthest legal jump counts.
 The distance or the 'jump' is measured from the front edge of the
foul line to the first landing point of the athlete, from the first
point of contact.

Skills and importance

Speed

Speed is the most important physical quality when it comes to

jumping far. No matter how “springy” or powerful a jumper is, if
they2 don’t have gas then they won’t jump far enough.

Power

Secondary to speed in terms of jumping far is the ability to turn

horizontal velocity into distance. We are talking about the take-off
and the qualities the physical jumper requires – specific power.

Maximising the jump

The elastic qualities of the long jumper, although often inherent, have
to be trained in order to maximise their jump and this can take years
of specific conditioning.
Technique

If a long jumper has not optimised their technique, which includes the
take-off and the setting up of the take-off, then they will never reach
their ultimate potential.

TRAINING REQUIRE

1. Run sprints to improve your cardiovascular fitness. In order to

build an explosive jump that will propel you higher and longer, you
need to build your cardiovascular capacity. 

2. Perform weight-bearing exercise to build the strength necessary for

explosive power. If you really want to jump high, you need strength
in your legs to power the jump. Train with squats at an increasing
intensity, i.e. increasing weight, over a six-to-eight-week period.

3. Train with plyometrics. Plyometrics is a form of exercise training

that uses jumping, hopping and bounding motions to build speed and
strength. It makes perfect sense to use this sort of training to improve
both the length and the height of your long jump. 

4. Stretch to increase flexibility of muscles and range-of-motion of

joints. Think of your muscles as elastic bands; they need to be supple
and pliable in order to expand and contract while you're jumping.