Athletics (British Sports Library)

200 ATHLETICS The run-up is formed as for the Long Jump. The secret of success lies largely in one's own ability to co-ordinate the hop, step, and jump, and to give to each its proportionate value in distance. In a jump of from 46 feet to 48 feet, the Hop should cover from 16 feet to 18 feet, the Step 10 feet to 12 feet, and the Jump 18 feet to 20 feet. , In point of fact, the three phases of the total effort each comprises a jump of varying degrees, the middle phase corresponding most closely to its title. In each phase the athlete should try to increase his speed and not bother about striving after long leg-stretch. It is the speed which proves the final deciding factor. At each take-off the heel should strike the ground first, so that the athlete comes through on a proper foot roll from heel to toe-tips in making each spring. As this means that he also lands upon the heel, there should be a rubber pad in each shoe-heel, otherwise he is almost certain to develop-" stone-bruise." The middle phase, which is the step, should be given something of its true character. After the take-off has been effected for the step the rear leg should be allowed to trail at full length, and there should be a perceptible drag upon the accompany– ·ing side of the body, caused by letting the abdominal muscles relax easily sideways (see Sketch 1}. Max-