In high jump, the goal is to jump over a horizontal bar that is raised to different heights without knocking it down.

How to Play High Jump

1. Set up the jump — Place a mat or cushion on the ground for safety. Raise the hurdle or bar to a starting height (usually around 60 cm for beginners).
2. Approach the bar — Stand about 5-7 meters away from the bar. Take a running start toward it.
3. Take off — Plant your foot firmly on the ground near the bar and push off forcefully.
4. Go over the bar — Swing your legs up and twist your body so your back faces the bar. Lean back and arch over the bar.
5. Land safely — Fall onto the mat with your back first, rolling forward to absorb the impact.
6. Raise the bar — After successfully clearing the bar, raise it higher. If you knock the bar down, you get another try.

Rules for High Jump

• You must jump from one foot, not two
• You cannot touch the bar as you jump over it
• You get three attempts at each height
• The student who clears the highest height wins

In long jump, the goal is to jump as far as possible into a sand pit or onto a marked area.

How to Play Long Jump

1. Prepare the pit — Clear a sand pit or mark a landing area on the ground. Use a tape measure to mark the starting line (called the take-off line), usually 1-2 meters from the pit.
2. Run up — Take a running start from behind the take-off line. Run as fast as you can.
3. Take off — Jump from your stronger foot at the take-off line. Push off forcefully with your leg.
4. Land — Extend your legs forward as you fly through the air. Land on both feet, trying to land as far past the take-off line as possible.
5. Measure the jump — Measure from the take-off line to the nearest point of your landing. Record the distance.

Rules for Long Jump

• You must take off from behind the take-off line
• You cannot step past the line before jumping
• The distance is measured from the line to the closest part of your landing
• You get three jumps, and your best jump counts

• Always warm up your muscles before jumping
• Use mats or sand pits to prevent injuries
• Jump with a partner or under teacher supervision
• Wear comfortable sports shoes

Imagine you are playing long jump with your classmates at school. You run fast and take off from the take-off line, then land in the sand pit. Your teacher measures your jump and finds it is 2 meters and 50 centimeters from the line. This is written as 2.50 m.

In high jump, if the bar is set at 80 centimeters and you successfully jump over it without knocking it down, you have cleared that height. Your next attempt will be at 85 centimeters.

Learning to jump properly helps you stay active and healthy. In Tanzania, you can use these skills during school sports day competitions, where students compete in high jump and long jump events to win prizes. The coordination and strength you develop from these activities also help you in other sports like football and netball, keeping you fit for playing with friends in your neighborhood.