Drills Used for the Long Jump

The long jump is included in track and field competitions in which the athlete strives for a maximum distance in a horizontal jump. The jumper begins with a run-up approach to a take-off board, and then jumps as far into the landing pit as possible. The closest mark to the take-off board is the measurement used to determine jump distance, regardless of the body part that makes the mark. Specific drills can help the jumper increase his distance.

  1. Circle Jumping

    • The circle jumping drill focuses on developing the explosive leg movements needed to perform successful long jumps. Various hoops are placed close to one another to begin. The athlete jumps from one hoop to another, swinging her arms to help accelerate the jumps. Distance between the hoops is increased gradually to continually challenge the athlete.

    Cross the Brook

    • The cross the brook drill focuses on increasing the distance of an athlete's jumps. The only equipment needed for this drill are two ropes or long pieces of string. The ropes are placed on the ground approximately shoulder width apart to start. The athlete jumps from one side of the first rope to the opposite side of the second rope. As the drill continues and as athletes improve, the distance between the two ropes is increased gradually.

    Vertical Lift

    • The vertical lift drill helps the athlete address his take-off. The take-off leg is slightly in front of the hips with the heel planted firmly on the ground. The opposite leg, the trail leg, is slightly behind the hips. The athlete places his hands on his hips, slightly bends both knees and looks straight ahead. The pelvic girdle is thrust upward and forward, and the chest is lifted. The lift leg is then be extended. All steps should be repeated several times through.

    Rhythm Runs

    • The purpose of rhythm runs is to focus on the approach portion of the long jump. To perform this drill, tape or cones are used to mark off race run-up distance on a track. The athletes then practices running up to the markers, giving special attention to her take-off foot. The take-off foot should accurately land in the same spot every time near the marker. Practicing this drill will ingrain the speed and rhythm of the run-up into the athlete's mind.