Tutorials
Jumping
Running Jump
Lesson Level : 1
One Foot Takeoff
lesson
2m 59s
Video Details

The discussion focuses on the technique and advantages of performing a running jump compared to a standing jump. A running jump allows the jumper to utilize momentum generated from the running speed, which minimizes the power needed to achieve the same distances as in a standing jump. This added momentum means that athletes can achieve greater heights and distances, but it also introduces an increased need for precision in technique, as the impact force on landing is greater.

Key aspects of executing a running jump include maintaining proper gaze and foot placement during takeoff. It's crucial to focus on where the foot lands rather than the target destination ahead. Many athletes make the mistake of looking at their landing spot too early, reducing their accuracy on foot placement and heightening their risk of injury. Therefore, gaining control over the foot's positioning before jumping is essential for a successful landing.

The execution of a running jump requires certain techniques to ensure safety and effectiveness. Adequate preparation involves practicing the coordination between legs and a driving motion upwards, while keeping proper posture—bent knees, hips, and arms positioned correctly during landing. Finally, the overall advice encourages gradual progression and enjoyment while practicing running jumps to help athletes improve their skills and confidence.

Key Points:

  1. A running jump utilizes momentum for greater height and distance but demands strict attention to technique to minimize injury risks.
  2. Athletes should focus on foot placement during takeoff rather than the landing destination to ensure accuracy and safety.
  3. Proper technique involves coordinated body positioning and should be practiced gradually for skill improvement and enjoyment.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Even though this is a running-jump movement, the first level is a single-leg standing jump onto an ankle-height or greater target.

The target curb/wall/step should be 4-steps (heel-to-toe) or greater from the takeoff point on the floor or another step/curb/wall at ankle-height.

Stand facing the target and using the swing of one leg, propel yourself forwards to land on the target in a precision landing with both feet together.

You must repeat three times on each leg.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Ankle-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the curb/step/wall must be ankle-height or greater.
distance.
Must be more than x4 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x4 times the specified amount.
Details
4 Heel-to-toe steps from takeoff to landing.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Must land on both feet at the same time.
takeoff.
Your takeoff must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Stopped once you have taken off.
Details
Must takeoff a single leg.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.48

														
so continuing on with the jumps let's

													

																									

														
7.799

														
now look at the running jump the running

													

																									

														
10.48

														
jump obviously has more momentum because

													

																									

														
14.599

														
you're Now using that speed from the run

													

																									

														
17.72

														
to help you take you uh forward and you

													

																									

														
21.92

														
know less power is needed to cover the

													

																									

														
24.84

														
same distances you would normally be

													

																									

														
26.64

														
doing standing um this also means you

													

																									

														
29.519

														
could go further you can get much bigger

													

																									

														
32.88

														
distances and Heights uh with a running

													

																									

														
35.32

														
jump than you can a standing jump but

													

																									

														
38.12

														
because everything is um

													

																									

														
42.16

														
exaggerated it means that you have to be

													

																									

														
44.64

														
much stricter on that technique because

													

																									

														
46.559

														
there's a lot more impact there's a lot

													

																									

														
48.6

														
more Force going through your body more

													

																									

														
50.76

														
prone to injury you really want to focus

													

																									

														
53.039

														
on those good

													

																									

														
54.199

														
techniques so let's look at this running

													

																									

														
56.879

														
job I'm going to uh take off of this and

													

																									

														
61.559

														
land on this so doing a running jump

													

																									

														
64

														
along here the idea is don't look at the

													

																									

														
69.04

														
end first you want to be looking at

													

																									

														
71.88

														
where your foot is going first so until

													

																									

														
75.84

														
your foot has landed you don't want to

													

																									

														
78.28

														
look up here you want to be making sure

													

																									

														
80.72

														
that your foot on the takeoff is being

													

																									

														
84.56

														
placed correctly before you land um too

													

																									

														
87.64

														
many times I've seen people not look

													

																									

														
90.2

														
here and they're looking at that Target

													

																									

														
91.68

														
the whole time and they just trust that

													

																									

														
93.72

														
their foot's going to go in the right

													

																									

														
94.88

														
place and it doesn't and they slip and

													

																									

														
98.2

														
hurt themselves really focus on this

													

																									

														
100.96

														
point first and then this this is more

													

																									

														
103.119

														
important arguably than that because if

													

																									

														
106.719

														
you're not paying attention to this you

													

																									

														
108.04

														
can step straight past it or slip past

													

																									

														
110.28

														
it this is where the danger is uh here

													

																									

														
113.36

														
if you don't make it you can land in a

													

																									

														
115.52

														
cat leap maybe and bail techniques will

													

																									

														
118.039

														
work over here but on here here not so

													

																									

														
120.84

														
much so look there first and then jump

													

																									

														
124

														
so I'm going to take off I'm going to

													

																									

														
125.56

														
run I'm going to take off of my right

													

																									

														
127.439

														
foot I'm going to step up use my right

													

																									

														
129.319

														
foot push drive up use the speed to take

													

																									

														
133.84

														
me the momentum and then I'm going to

													

																									

														
135.519

														
try and land in a good technique balls

													

																									

														
138.599

														
are the feet knees bent hips bent arms

													

																									

														
140.68

														
in front so let's give that a

													

																									

														
143.4

														
go so bit of speed running in

													

																									

														
150.319

														
and there we go okay so heels up knees

													

																									

														
153.76

														
bent hips bent and that's the running

													

																									

														
157.4

														
jump uh make sure that you focus on both

													

																									

														
159.64

														
feet take off the left and the right and

													

																									

														
163.159

														
yeah uh the running jump can be really

													

																									

														
165.319

														
fun it allows you to get those big big

													

																									

														
167.72

														
distances uh build up slowly obviously

													

																									

														
171.2

														
and uh yeah have some fun
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
so continuing on with the jumps let's

2
00:00:07,000 --> 00:00:13,000
now look at the running jump the running

3
00:00:10,000 --> 00:00:17,000
jump obviously has more momentum because

4
00:00:14,000 --> 00:00:21,000
you're Now using that speed from the run

5
00:00:17,000 --> 00:00:24,000
to help you take you uh forward and you

6
00:00:21,000 --> 00:00:25,000
know less power is needed to cover the

7
00:00:24,000 --> 00:00:28,000
same distances you would normally be

8
00:00:26,000 --> 00:00:32,000
doing standing um this also means you

9
00:00:29,000 --> 00:00:34,000
could go further you can get much bigger

10
00:00:32,000 --> 00:00:37,000
distances and Heights uh with a running

11
00:00:35,000 --> 00:00:41,000
jump than you can a standing jump but

12
00:00:38,000 --> 00:00:44,000
because everything is um

13
00:00:42,000 --> 00:00:46,000
exaggerated it means that you have to be

14
00:00:44,000 --> 00:00:47,000
much stricter on that technique because

15
00:00:46,000 --> 00:00:50,000
there's a lot more impact there's a lot

16
00:00:48,000 --> 00:00:52,000
more Force going through your body more

17
00:00:50,000 --> 00:00:53,000
prone to injury you really want to focus

18
00:00:53,000 --> 00:00:56,000
on those good

19
00:00:54,000 --> 00:01:01,000
techniques so let's look at this running

20
00:00:56,000 --> 00:01:03,000
job I'm going to uh take off of this and

21
00:00:61,000 --> 00:01:08,000
land on this so doing a running jump

22
00:00:64,000 --> 00:01:11,000
along here the idea is don't look at the

23
00:00:69,000 --> 00:01:15,000
end first you want to be looking at

24
00:00:71,000 --> 00:01:17,000
where your foot is going first so until

25
00:00:75,000 --> 00:01:19,000
your foot has landed you don't want to

26
00:00:78,000 --> 00:01:24,000
look up here you want to be making sure

27
00:00:80,000 --> 00:01:26,000
that your foot on the takeoff is being

28
00:00:84,000 --> 00:01:29,000
placed correctly before you land um too

29
00:00:87,000 --> 00:01:31,000
many times I've seen people not look

30
00:00:90,000 --> 00:01:33,000
here and they're looking at that Target

31
00:00:91,000 --> 00:01:34,000
the whole time and they just trust that

32
00:00:93,000 --> 00:01:37,000
their foot's going to go in the right

33
00:00:94,000 --> 00:01:40,000
place and it doesn't and they slip and

34
00:00:98,000 --> 00:01:42,000
hurt themselves really focus on this

35
00:00:100,000 --> 00:01:45,000
point first and then this this is more

36
00:00:103,000 --> 00:01:47,000
important arguably than that because if

37
00:00:106,000 --> 00:01:49,000
you're not paying attention to this you

38
00:00:108,000 --> 00:01:53,000
can step straight past it or slip past

39
00:00:110,000 --> 00:01:55,000
it this is where the danger is uh here

40
00:00:113,000 --> 00:01:57,000
if you don't make it you can land in a

41
00:00:115,000 --> 00:01:60,000
cat leap maybe and bail techniques will

42
00:00:118,000 --> 00:01:63,000
work over here but on here here not so

43
00:00:120,000 --> 00:01:64,000
much so look there first and then jump

44
00:00:124,000 --> 00:01:67,000
so I'm going to take off I'm going to

45
00:00:125,000 --> 00:01:68,000
run I'm going to take off of my right

46
00:00:127,000 --> 00:01:73,000
foot I'm going to step up use my right

47
00:00:129,000 --> 00:01:75,000
foot push drive up use the speed to take

48
00:00:133,000 --> 00:01:77,000
me the momentum and then I'm going to

49
00:00:135,000 --> 00:01:80,000
try and land in a good technique balls

50
00:00:138,000 --> 00:01:82,000
are the feet knees bent hips bent arms

51
00:00:140,000 --> 00:01:89,000
in front so let's give that a

52
00:00:143,000 --> 00:01:89,000
go so bit of speed running in

53
00:00:150,000 --> 00:01:97,000
and there we go okay so heels up knees

54
00:00:153,000 --> 00:01:98,000
bent hips bent and that's the running

55
00:00:157,000 --> 00:01:102,000
jump uh make sure that you focus on both

56
00:00:159,000 --> 00:01:104,000
feet take off the left and the right and

57
00:00:163,000 --> 00:01:107,000
yeah uh the running jump can be really

58
00:00:165,000 --> 00:01:110,000
fun it allows you to get those big big

59
00:00:167,000 --> 00:01:114,000
distances uh build up slowly obviously

60
00:00:171,000 --> 00:01:115,000
and uh yeah have some fun