How To Long Jump

Figuring out how to long jump as far as you can is a matter of training and technique. Long jump is a sport where the athlete runs a fixed distance then jumps as far as they can. Training for the long jump requires the athlete to increase speed, improve technique and become stronger. The more practice the athlete is able to put in, the greater chances there are for success. Here is how to successfully do long jumping.

  1. The first step is gaining familiarity with the run up. The run up is the length of the track used before the athlete must jump into the jumping pit. There are many variations athletes may use when approaching the pit. The most important factor is finding a stride and rhythm that allows the athlete to gain maximum speed when they approach the jumping pit.
  2. As the athlete approaches the jumping pit, they want to get into the jumping position. This normally means the long jumper may take a longer stride then a shorter one thereafter to get the take off foot on the board. As the runner is gearing to jump, they want to keep their hips slightly forward of their shoulders. Some long jumpers may sink their hips as they approach the take off board, it depends on their style and posture.
  3. As the long jumper takes off from the board, it’s important they keep a good form through the air, as this will ensure a maximum distance. It’s important the long jumper try to maintain a center balance while in the air. Many have a forward rotation that can keep them from achieving maximum distance.  The ideal form should have the jumper move their arms further down through the progression of the jump. This keeps their back and shoulders centered while allowing their legs and feet to target the longest distance.
  4. The landing requires the long jumper to get their heels as far from the jumping board as possible. When approaching the landing, the long jumper wants to have their legs stretched outward with their heels extended as far as possible. It’s important the long jumper maintain a centered base as they approach the landing pit or another part of their body, (elbow, butt or back) may hit the sand before their heels do.  The ideal landing position has the long jumper’s arms swung back, their torso leaning forward, and their legs extended with their feet pointed up so the heels are the first to hit the sand.

Long jumping is a trial and error process that may take an athlete many years to accomplish. The more they are able to practice long jumping, the more likely they are able to establish technique and find a rhythm that works for them.



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