Triple Jump

Hye everyone.... how are you today? 💛

I hope you guys in a good condition.

Well, every day we heard about increasing case in covid-19 right,  😞 

But hopefully it will recover soon before Ramadhan coming👐 Amiin.....

Okay guys, todays I want to share about phases that have in Triple Jump Event.

Haaa, what is Triple Jump Event ?

Source: Google

👈As you can see that was an example for triple jump event which is quit famous among athletes. 

Well, there are 5 phases that we need to know and take note to be a successful athletes in this event. 

1. Run phase/ Approach phase

- In this phase, you need to produce maximum horizontal speed for the next 3 phases. Usually 12 to 16 steps is enough for a medium level like us. You need to uphold the body when approaching the jump board. 

2. Hop phase 

- The first jump phase is the act of jumping as jumping and landing is the same foot. The strongest leg should used during this phase. As you approach the jump board, the jumper should not only reduced the speed to jump but use the speed that has been obtained to jump as far as possible. The landing of the leaping foot on the board begins with the heel and is followed by the tip of the foot. After the entire foot touches the ground, the jump is done by lifting the heel first followed by a strong push from the tip the foot until foot is proper straight forward. After passing the jumping board the soaring foot is moved forward in a bent state. 

 3. Step phase

- The left foot is pushed until the foot is straight. At the same time the knees are swung strongly backwards to move the body upwards and forwards. While in the air, the right leg in front is swung slightly backwards (bent at the knee) and the left leg is moved forward so that it is under the body. This open leg position is maintained for as long as possible. Before landing the right foot is brought forward And it touches the earth. As the weight is moved forward, the right foot actually touches the earth as it moves backwards. When the right foot steps on the ground it is bent at the ankle and knee. Both hands are behind

 4. Jump phase

- Free leg i.e. left leg swung strongly forward (bent at knee). The leaping leg pushed hard accompanied by a swing of the hand. Next, long jump flight techniques such as pregnant or sail style can be used while in the air.

5. Landing phase

- Both legs And hands straightened forward, body tilted forward to land. When the heel of the foot hits the sand, both knees are immediately bent And the swing of both hands is continued to the front.

I think that all from me, I hope this information can help you guys in future😘

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Long jump

Hello everyone

Good morning 

Start our morning with smile 😀 okay

Are you done your breakfast? Don' forget to breakfast yaa, its the most importance for us😉

Well, today's topic is I want to share about long jump event.

I am pretty sure all of you guys have experience this event when at school. 

But I want to recall a little bit about this event.

Long Jump is an athletic event which you need to jump as far as you can along the ground in one leap. 

Source: Google

Alright, in this event there are 4 phases that you need to know.

Yes, only 4 guys 😅 Don't worry, I will let you guys clear of every phases. 

So, first phase is run up which is also call approach phases. In this phases, you have to count of your steps and know your rhythm of your steps before making a jumping. The numbers of steps must allow you to reach maximum speed to produce an effective jumps. When approaching a jump board, you must be ready to jump and at the last steps, you should lower your body slightly to get an effective push from the bent leg. 

 

In addition, for the take off phases, the main focus is to achieve high jumps which is need soles of the feet used for soaring must step on the soaring board accurately. The tips of your foot does not touch the area located in front of the board. As this action, you need to push your foot strongly and straightened at the last minute to help the high jump. Simultaneously with the surge, your free leg should be swung firmly forward with the knees left high and make sure your hand swing forward and up to help achieve a high jump. 

Next, flight phases is you need to be in this phase longer to slow your landing. In this phase, there are three styles for you to mastered. Which are sailing style, hanging style and paddle kicking style.

    

For the sailing style, you need to extend both of your legs forward and tilted your body forward and extended your hand to the tip of the foot. Second style is hanging style which is you need to raises both of  your arms upwards as if leaning in the air. Make sure both of your legs are lifted backwards. The last styles is paddle kicking is look like your are steps in the air and your body upright. 

Alright, for the last phases is landing phase which is you need to pay attention to your body balance and distance achievement. To land on the sand, your legs must be stretched forward and when reaching the landing place, your heel of your domain foot are reach first and your knees need to bent to reduce the impact of landing pressure. You also need to swing your hand upwards and your body tilted forward so that the whole body continuous to move forwards. 

So, I hope you guys can understand what I have explain and hope you can used this information when you are facing to this event.

Okay, that's all for today 😉

Thank you

#stayhome

#staysafe

#stayhealthy

Javelin throw

 Hello there, good evening. I hope you guys in a good condition and healthy always 😉

Well, are there missing my blog? hehe

I hope have some of you are waiting for my update to share here 💛

Last week, my classmates are present about "javelin throw" event. Haaa are you guys know what kind of event it is ?

Javelin throw is an athletic event that have in school or anything event that consist in track and field event. The action of this event is you need to throw that using a kind of stick that made by metal or fiberglass. 

Are you clear what is javelin throw event right? heee I hope so😁

Alright, to be a good at javelin throw, the first thing that you need to focus is your arm.

Why? Because we used our arm to hold the javelin right. So, we need to make sure our arm are in a relax condition. When your arm are relax, this will help you to move the other body synchronize with arm to throw the javelin in a smooth and faster. 

Next, you need to practice standing still which this can improve your javelin throw. From this practice, you can increase your arm strengthen and also can improves your technique. If you have a strong arm, you can just throw your javelin without have a running pace. 

Okay, the last but not least, is you must engage your core. To engage your core, you need to practice the focus on your core such as plank, Russian twist, and etc. From this, you can make your throw go further. The most important thing is when you throw the javelin the strength core will protect you from straining your spine. 

Huh, I think this information will help you guys to understand the javelin throw event. 

Before I end my writing today, lets watch an interesting video 😅

                                                                     Source: YouTube

Well, interesting right when we can throw as far as the athletic does? 

Hmmm, I hope I can do too. hehe

Maybe just a dream right 😂

Okay guys, that's all from me today.

Wait for my next blog✌

#staysafe

#stayhome

#stayhealthy

Shot Put

Hai, Assalamualaikum guys. How are you today?

Well, day by day Covid-19 cases increase yaa. I hope you guys follow the SOP where ever you are. 

Today, my main point is to give you new information about the technique to perform Shot Put.

Haaaa, are you guys know what is "shotput" in track and field event?

"Shotput" is the action where you need to try "put" a heavy weighted ball as far as you can. In this event, you are not allowed to throw it, but instead of push the ball out into the air. 

Source: Google

So, now are you guys can image right how this event should be done?

I am so excited to try this event when I am back to campus because I did not have any experience with this event before.

I am still learning and make some research to add my knowledge too about shot put.

And we can learn together right😉

Alright, first things first, we need to know the right technique to hold the shot put which we need to hold it with 3 fingers or with 5 fingers. The fingers slightly spread apart with the thumb for support and your palm should be pointing towards the throwing direction. 

 

                               

                               Hold with 3 fingers

            
                  Hold with 5 fingers

Then, place the bullets at your neck and under the ear. Your arms are lifted almost horizontal and the elbow are facing outward. At this position, you need to stand at the front of the circle and let your left shoulder facing the direction of the throw. 

Next, is to deliver the bullets, you need to lower your right foot. If you want to push the bullets, your knead the waist and push with the right hand forward across the body and you will simultaneously pull down your left hand down and then your legs will straighten. When you release the bullets, your right hand and elbows elongated outside and far from the body. After that, you will be back to early position as you start. 

Haaa, are you guys clear with the technique? This one is for the beginner like me. Haha

Well, there are a few phases in shot put. If you guys want to know more, just search at Mr. Google okay. It can help you more than me 😂

I think that all information I share with you guys. Hope it will give you a little bit knowledge in future💛

#staysafe

#stayhome

#stayhealthy

HURDLES

Hello everyone, how are you today? Hope you guys in a good condition ;) 

Well, after a week I did not post anything, so today I want to share with you guys on my lesson. 

Yaa, its about "hurdles". Have you ever heard about hurdles before? I am sure maybe some of you have familiar with this sports right. 

For those did not know this sports, its okay. I will share a short video to clear your mind what is actually hurdles event ;)

                                                                        Source: Youtube 

 Alright, I hope that video will help you guys clear with this event yaa :) 

So, what I want to focus today is the way to get rid from fear to jump the hurdles. I know most of us or the newbies especially will have fear to clear the hurdles. Here I want to share some tips that you guys can follow. 

Before you start your event on this sports, you need to run a few practice on hurdles. From this practice, you need to make sure your lead leg and trail leg this means that either your right leg or left leg that start first to jump the hurdles. The lead leg is the leg that goes over the hurdles extended before your body. Usually, the lead leg is people use to catch themselves while falling. 

Next, you need to do is you need to count your steps. The number of steps you take will depend on how long the course is, as well as the person's height, weight, speed, the height of the jump, the length of the jump and even the usually sprinting stride length. So, you might take 4-5 steps before the hurdles which is 60m course and 6-8 on a 100m course. For your information, steps will be different for every person. One things you need to take notes is if the hurdles are evenly spaced, you should have the same amount steps in between every hurdles. You should not take 3 huges steps and then 8 small steps. This will effect your running when your start sprinting. So try put yourself going barely an inch over the jump. From there you will find that when you try to get as low as possible, you end up clearing the jump by plenty, while increasing your speed. 

Wah, its look like I'm talk too much but just a little bit tips for you. 

eheeheee I hope its will help you guys there. 

Remember! 

Practice really does make perfect, and learning forward opens a whole new world of speed ;) 

#staysafe 

#stayhome 

#stayhealthy

High Jump

 Good morning everyone😊 

I hope you all are in a good health yaa.

Alright, today I wanna share about "high jump" because last week I have gain a new knowledge from my friends that present about this topic.

Are you guys know what is "high jump" sports ?

. 

Source: Google

  High jump is a track and field event in which is you must jump over the bar without drop it down. 

As a student, we need to know how to do the execute a high jump right ? So, the important things that we need to focus is the phases of high jump to make sure we can clear the bar.

Its okay, I will help you guys to clear it.

Alright, the phases in high jump we have 5 phases.

1. Approach measurement

2. Approach phase 

3. Take off phase

4. Flight phase

5. Landing phase

Okay, now I will explain every phase and how to do it 😉 Don't worry. 

    For the approach phase are divided into two which is approach measurement and approach phase. The approach measurement is the step for you to marking before start the jump. Firstly, you need to make arms parallel from the edge of landing mat. Then, take 2 step forward and mark it as a takeoff point where you need to start to make a running. What you need to is from the 2 step, you need to make a straight line for 5 step and mark then 5 step curve as marking that have been called as "J" style. 

Secondly, approach phase where for you to have acceleration before start jump. Do at the 5 step straight line and 5 step on the curve where to keep momentum to maintain your speed before making a jump.  

Thirdly is takeoff phase. At this phase you have a feel to jump across the bar which is to maintain your speed and stay away from the bar. Put your hand up which the action can be single or double at the takeoff. If you are ready to takeoff leg, your knees will be brought up because of stored energy from the previous step. 

Wait..... Are you guys can image how this phase work ? hehe, I hope a little bit you can get it yaa.

I will continue for the last two phase okay.

Next, flight phase where you need to jump and clear pass the bar. During takeoff, your head should to look at the far standard with hips will raise over the bar. when you jump, you need to bring your head back to the chest to make sure your feet will clear the bar and the can landing on your upper back. 

Lastly, landing phase where you need to land on the mat properly. To make a proper land, you need to land with your upper back first and then land with your shoulders. This will make the rest of your body follow landing and can avoid from injury. 

Okay, since I cannot do a practical so I will share some video from YouTube to make you guys clear about the phases of high jump. 

Source: YouTube

In this video also add some information for you guys to know the technique of high jump. 

I hope you can get a little bit knowledge from what I have share 😊

Thank you for your time 💛

#staysafe

#stayhome

#stayhealthy

Relay Race

 Hai guys :) Good evening.

Alright, as what I wish today's I am going to continue with you guys about the relay race 😄

Are you guys still remember? 

Neverminded ✌

Do you know what is relay race sports? 

Okay, relay race is racing competition in team which is consist of 4 to 6 members. In this race, you need to bring the baton and pass each of team members to complete the race. 

So, are you clear with that? I hope you'll crystal clear before I start with rules in this race😉 

Take a deep breath yaaa, I want to continue for the rules that you need to take note.

As you guys know everything or every sports will start with follow by rules right?

So, here are the rules that you guys need to take note before start join this sports. 

Firstly, you need to know in this sports need to pass the baton to each of your teammates in the exchange zone which is 20 meters long. 

Secondly, passers must remain in their lanes after the pass to avoid blocking others runners and the baton must be carried by hand. The runners are not allowed to wear gloves or place substances on their hands in order to obtain a better grips of the baton.

Next, when you are in lanes or race, if the baton dropped, the baton must be pick up by the runner itself and not the next runner. The runner can leaves the lane to retrieve the baton as long as not disturb the other runners. 

Huh, such a long explanation right😅

I think that's all from me today. I'll be back with more information to share with you guys about my learning, teaching and reading😁

Thank you for spending your time for my blogs.💛

#staysafe

#stayhome

#stayhealthy