How to counter uncertainties in long jump for Physical Efficiency Test?

Long jump sometimes becomes critical and may lead to elimination. HOne of my friends has shared views, who has cleared PET of CAPF AC 2020 at CISF SSG Noida. Here is an amalgamation of his own, some friends, who have cleared CAPF AC 2020 PET, and some coaches’ knowledge. His article will get to know some common mistakes and some remedies in the long jump. Hope this article will help to improve your long jump.

Although there is no clear and established short of practice in the long jump, I have consulted with many friends regarding the long jump. Some common mistakes reduce our long jump; mistakes are common because many people face these. Sometimes without guidance, the candidate has to face low confidence in the long jump. Here are some common mistakes:

1. Slow down at jumping point- usually, the Candidate reduces the speed at jumping due to line crossing issues. I have consulted regarding this slowing down the issue with some coaches and people who have cleared physical for Delhi police and CPAF AC. Initially, people usually face this issue.

2. Improper angle of jumping- We have read about 45° angle for maximum projectile length at a constant speed. Although it is different to maintain an exact 45°, many times, people cannot jump from 30°.

3. Run-up length issue - like many bowlers measure the length before balling, some people face issues of the improper run-up length. This creates the problem of the jump by a weak leg. Many of us have noticed that we jump a different length than others when we take a jump by one leg. This jump by weak leg is a problem due to improper length of running before taking the jump.

4. Taking lightly- maybe jump is minimum in all physical tests for other recruitments, but sometimes this overconfidence may create a problem. As at last time, we observe that we even can’t able to jump this short length and practice over and over, which may lead to some injury.

5. Last time instance practice- it is right that PET of CAPF AC exam is simple than other recruitments. But, last time-intense practice may lead to unwanted injuries. Even you may get an extension in PET, but this injury reduces your morale and confidence regarding PET. Even a major injury like an ankle injury or fracture may take time to heel.

Solutions to increase the long jump are hidden in mistakes or lacking. In other words,

1. Speed at jump- guys, during practice, try to maintain full speed at the jump. The speed must be at its peak when you jump; this will help you unprecedentedly. And definitely, you will find some improvement. You may run as speedy as run in 100m sprint. Many candidates, who have PET in April, have followed this speed maintaining concept and performed well in the long jump. If crossing the line issue comes in this management, you may initially jump without focus in line. After some time, you can solve line crossing, as it’s more simple than maintaining speed. Candidates are suggested to follow these tips at least 12-15days before the actual PET. Because implementation of all these combinations may take little effort and practice. Most of the problems in the long jump are due to this slow speed at the jump.

2. Angle issue- Although there is not any hard and fast suggestion, if the candidate faces the problem of lower height in their jump, they should try to make an angle between 40° to 50°. People usually make videos of their long jump; it is sometimes helpful, as the candidate themself can observe the angle. These angle-related issues must be practiced 10-12 days before actual PET.

3. Run-up length issue- it’s obvious that officials at the ground are cooperative and helpful. On most of the ground, they allow measuring running length by steps, as cricket baller does. I personally advise people who face a jump by weak leg or line crossing to calculate once their optimum length of running. Such people are advised to measure the length in their practice. You can follow your own way to jump in the first chance, but you failed on the first chance; you must have an idea to handle the same problem in the next jump. In the next jump, you may use this proper length of running to run up the length. Many times, this technique helps people to avoid speed, angle, and crossing issues.

4. Taking light- every task is simple and easy to perform, but overconfidence may impact your performance, and silly mistakes may close your doors of interview this time. Specifically, 100m sprint and shot put should not be taken lightly; many people failed in 100m running. For example, 8 candidates could not do 100 m in the required time on the 17 or 18 April batch at CISF SSG, Noida. On 19 April, a candidate was rejected due to a shot put, and a person was just on 100 m line but, an official had left rope, and he had to face rejection.

5. All aspirants are advised to manage their last time preparation, avoid unwanted injuries. Wisely use last 4-5days, take sufficient rest and have a healthy diet.