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Lesson 3 - One-Footed Take-Off and Jumping

Biomechanics in Athletics

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Year 4

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Athletics

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45 min

Big Question

How can we use our running speed to jump further and land safely?

Learning Objectives

Use running to increase the distance of jumps with one-footed take-off
Judge speed and timing to take off from a specified point accurately
Demonstrate control and balance during take-off and landing phases

Key Outcomes

Students will successfully execute one-footed take-offs from running starts
Students will accurately judge approach speed for precise take-off timing
Students will demonstrate controlled landings with proper technique

Equipment & Resources Required

Cones

20-30

Scattered around working area for take-off practice points

Alternative: Spot markers, beanbags as markers

Chalk

6 sets

For creating hopscotch grids on ground surface

Alternative: Rope lines, painted lines

Balls

One per pair for hopscotch game and distance marking

Alternative: Small stones, markers

Measuring Tapes

For measuring run-up distances and jump results

Alternative: Trundle wheels, metre sticks

Sun Markers

8-10

Clear visible markers for specified take-off points

Alternative: Lines of tape, painted marks

Key Vocabulary

Take-off

The moment when the foot leaves the ground to begin a jump

Approach

The run-up before taking off for a jump

Run-up

The measured distance taken to build speed before jumping

Landing

The controlled moment when feet touch the ground after jumping

Balance

Maintaining steady control of body position

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic balance on one foot for short periods
Simple two-footed jumping and landing
Understanding of safe landing techniques

Current Skills

One-footed take-off from running approach
Judging speed and timing for accurate take-off
Controlled landing technique after jumping

Next Steps

Long jump with measured run-ups
Triple jump basic technique
Advanced jumping events preparation

Milestone Indicators

Consistent one-footed take-offs without stumbling

Accurate take-off within 20cm of target marker

Stable two-footed landings without falling backward

Key Teaching Points

One-footed take-off is the fundamental skill - emphasise this consistently throughout
Safety in landing with two feet and bent knees must be maintained at all times
Run-up speed should be controlled and measured, not maximum sprint speed
Technique development takes priority over distance achievement in all activities
Encourage peer support and positive reinforcement during challenging skill acquisition

Common Misconceptions

Taking off on two feet instead of one - correct with 'One foot up, two feet down' reminder
Believing faster run-up always equals longer jump - teach controlled acceleration instead
Landing on one foot - emphasise safe two-footed landing for balance and injury prevention
Measuring from wrong point - clearly demonstrate measuring from take-off line to nearest landing mark

SEN Adaptations

ADHD

Shorter activity bursts with frequent changes, clear boundaries for each activity area, regular movement breaks built into structure

dyspraxia

Extended practice time for coordination skills, simplified hopscotch patterns, additional demonstrations and verbal cueing for technique

autism spectrum

Clear structured routine for each activity, visual schedule showing lesson progression, quiet zones available during intense activities

visual impairment

Use brightly coloured markers for take-off points, verbal descriptions of hopscotch grid layout, buddy system for measurement activities

hearing impairment

Clear visual demonstrations of all techniques, written instruction cards for activities, hand signals for start/stop commands

physical disability

Modified take-off from seated/supported position, shorter run-up distances, adapted hopscotch with larger squares or wheelchair access

Cross-Curricular Links

Maths

Measuring run-up distances, recording jump measurements, calculating team totals, comparing distances and improvements

Science

Understanding forces in jumping, gravity effects on landing, body mechanics in take-off, energy transfer from run-up to jump

Geography

Spatial awareness in run-up planning, directional movement, understanding distance and measurement concepts

PSHE

Setting personal goals, teamwork and cooperation, showing resilience when learning new skills, celebrating others' achievements

Teacher Guidance

Positioning

Move actively between groups during skill development, positioned at corner during demonstrations for maximum visibility

Observation Focus

Watch for correct take-off foot usage, safe landing technique, and appropriate run-up speeds

Intervention Points

Step in when students consistently take off on wrong foot, show unsafe landing patterns, or become overly competitive

Demonstration Notes

Use slow-motion demonstrations for technique, normal speed for flow, and always emphasise safety over distance

Verbal Cues

•'Plant and drive!' for take-off technique
•'Soft landing, bend those knees!' for landing safety
•'One foot up, two feet down!' for take-off/landing pattern

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 30m x 20m clear area with additional run-up space

Surface Check

Dry, even surface suitable for running and jumping activities

Equipment Safety

Safety Checks

•Check measuring tapes retract safely
•Ensure cones and markers are visible and secure
•Confirm beanbags are in good condition

Risk Management

Key Risks

•Collisions during running activities
•Poor landing technique causing falls
•Overexertion during jumping activities

Risk Mitigation

•Clear spacing between activity areas and take-off points
•Emphasis on controlled technique over maximum effort
•Progressive skill building from static to dynamic movements

Supervision & Emergency Procedures

Supervision Points

•Position for clear view of all take-off and landing areas
•Monitor closely during competitive challenge phase
•Watch for signs of fatigue affecting technique

Emergency Procedures

Standard first aid protocols, with particular attention to ankle and knee injuries from landing