Long jumping is not easy to understand.There are dozens of small nuances that influence the distance that you achieve with each jump, and nothing beats the feeling of a well-executed jump where it all comes together perfectly.The approach, launch, and landing are the three core elements of the long jump.The best way to develop as a long jumper is to use the proper form and practice the elements that you struggle with.You will be earning gold medals at track and field events with enough practice and hard work.
Step 1: Place your toes close to the edge of the board.
If you want to maximize your distance, jump close to the end of the board.It is legal to jump from any point on the 8 inch board.A 6 ft jump from the back of the board would score a full 20 cm farther away than the front.That is a big boost.Your jump is a foul if you go over the line.You will have 2 more attempts to perform a legal jump.If the board that you are using is larger than 20 cm, some of your opponents may jump from much further back.
Step 2: When you launch from the board, keep your head up.
The tricky part of jumping is that you lose speed if you look down, so keep your head upright and keep the board in your peripheral vision.When planting your foot, keep an eye on the sand pit in front of you to make sure it is legal.The more jumps you make, the better you will be at keeping your head up.It's tempting to look down while you're in the air.You will get used to staying upright when you launch if you practice jumping.
Step 3: You can maximize your flight distance by jumping at a 22-degree angle.
If the human body was a perfectly round ball, you would want to jump at a 45 degree angle.You are not that aerodynamic.The take-off angle is 22 degrees due to the shape of the human body.It is low to the ground.Aim to propel yourself forward, not straight up.Since you are in motion and there are rarely reference points to judge your angle, it is difficult to determine what 22 degrees looks like.This is more to feel than anything else.When you are standing on the ground, your feet should be where your hips are.You can have someone film you at a competition.You can review the footage to determine if you are jumping too high or low.
Step 4: Land on your heels and keep your hands away from the sand.
Do everything in your power to avoid dropping your hands or butt as you slide into the sand.If you lean back into the sand, you are subtracting from your distance because your jump is based on the first break.Don't try to break your fall when you land.The sand will cushion you as you roll forward.Professionals don't always look pretty when they land.They roll forward in the sand.Rolling forward is the most important part of landing.
Step 5: Improve your speed by running and sprinting.
You can do wind sprints in between jogging sessions to develop your approach.Keeping your eyes forward, driving your arms up to your chin, and maintaining a straight spine are some of the things you can do when running.The rest of the long jump will become easier if you develop a strong running form.A wind sprint is when you walk, run slowly, then sprint again.
Step 6: To get close to the edge of the board, do run-run-bound drills.
There are indoor and outdoor running tracks.The launching process can be practiced over the course of 100 ft (30 m) by running 2 steps and jumping forward with the proper form.Keep your head under your body and spine straight.If you want to practice your footing and jump sequence, repeat this for the rest of the 100 ft (30 m).You are not trying to jump into the air.The jumps should look like small skips.The form is more important than the speed.
Step 7: To get used to the landing form, sit in a chair and practice it.
If you are new to long jumping, the mid-air movement where you drive your arms down and extend your legs out can be awkward.To get used to this motion, sit in a folding chair with your spine and legs at an angle.Then, drive your legs out in front of you.Put your arms in front of your knees and spread them out behind you.Get used to the landing sequence by doing this as quickly as possible.If you are new to long jumping and struggle with the landing, this is a great drill.If you want to practice landing with your heels at the same time, you can do this in the sand.
Step 8: To get used to landing, drive your heels through a spot in the sand.
To get used to the feeling of landing, dig a small hole.Then, 5–10 feet from the pit, jump like you would at a long jump event without the long approach.You can practice landing in the hole by driving your heels through the sand.You will be more likely to land correctly in a competition if you get used to this feeling.You know you are landing correctly if the sand in front of the hole doesn't break.
Step 9: To practice driving your knee, perform the 2-box drill.
The box should be around 8 ft (2.4 m) before the board.There are 2 boxes on top of each other by the board.Step back 15 feet from the boxes and do a normal approach at half speed.Climb up the boxes and launch from the second set.If you want to improve your knee drive, do this 10 times per practice session.2 functions are served by the boxes.Since you have to clear the higher steps, they force you to drive your knees harder before jumping.A longer jump is made possible by a strong knee drive.They give you more time in the air since you are jumping from higher up.It's easier to practice in the air with this.This drill is more advanced.Since the boxes make the approach feel more complicated than it is, it's not a good way to practice a newer jumper.
Step 10: Do squats and leg presses to build muscle.
A lot of leg strength is required for long jumping.If you want to develop your legs, work with a partner or trainer in the gym to do some weight training.Barbell squats, leg extensions, and leg presses are excellent weight-resistant exercises for long jumping.You need to be limber to jump, so focus on doing a high number of reps with a lower weight.Before and after weight training, stretch thoroughly.Aerobic exercises like lunges, squats, and yoga are great for long jumpers.
Step 11: A good jogging form and sprint is required to approach a jump.
The strip where you jump off into the sand is 100 feet from the board.Begin approaching with a jog and focus on pumping your arms and legs.Break into a hard spring when you are 50–75 feet from the board.To approach the board, sprint with your arms pumping, head over your spine, and eyes forward.To maintain a good running form, keep your spine upright with your legs and arms pumping forward at opposite intervals.As you lower your arm, your right leg should move forward as well.Professional long jumpers may be doing strange jumping or hopping exercises before they start their approach.The warm-up exercises don't have anything to do with the mechanics of the approach.If you aren't using a proper jumping form, your long jump distance is limited.
Step 12: Place your leg under you and jump on the board.
There is a strip of paint, tape, or wood in front of the sandbox.You have to jump with your foot on the board.Prepare your dominant leg to land in the center of the board when you are 5–10 feet away.As your foot lands on the board, push off from your dominant foot.When you push off the ground, it looks like you are standing up straight on one leg.Some long jumpers like to launch with their nondominant leg.Don't go back and forth between legs for your launch, either leg is fine.
Step 13: Push off of the ground with your knee.
If you want to touch your knee to your chest, drive your nondominant knee up.With your elbow bent at a 90-degree angle, drive your dominant arm forward.Your leg and arm must move at the same time to keep your body balanced.
Step 14: Put your knees in the air and raise your arms.
As you fly through the air, swing your dominant knee forward while pulling your nondominant leg down and back like you are running.Lift your arms up as you cross the apex of your jump.It will be easier to drive your legs forward.
Step 15: Tuck your arms down to land.
Throw your arms down in front of you during the last third of your jump.Pull your legs up in front of you at the same time.Land with your heels in the sand.If you reach back, you're more likely to hurt your distance.Allow your body to fall.Don't try to stop yourself or land on your feet.As you land, bend your knees forward.If you start falling to the right or left as your knees bend, it's fine.