How to Become a Champion Long Jumper

One of the most athletic events in track and field is the running long-jump event. The ability to becoming a champion long jumper takes dedication, focus and natural raw talent. To an observer, the long-jump event appears to be one of the most basic events. However, to the athlete, your need for speed, ability to take off, and efficiency for landing the jump needs to be flawless if you want to become a champion.

Instructions

    • 1

      Develop your run. Speed is the most important asset in developing your run, followed by accuracy. You will need to develop the ability to quickly accelerate. You will want to accelerate at maximum controllable speed. You always want to keep your body in control and remain in the proper posture to maximize your success.

    • 2

      Start with your takeoff-foot forward. After you have your takeoff foot in front, rock back and forth leaving most of your weight on your back leg. When taking off, swing your arms in opposition to your legs. All of your force should be directed into the ground horizontally.

    • 3

      Use two markers during your run. By using two markers, you will have a secondary mark to check your progress and your accuracy. Make sure you place your secondary marker no closer than six strides from your takeoff.

    • 4

      Develop a rhythmic method to your run. You should find a relaxed, consistent and rhythmic pattern to effectively complete your long jump. If you have any tension in your body, your jump will be negatively affected.

    • 5

      Sprint until you get to the takeoff board. When you are about three steps away from the board, adjust your stride pattern, but continue to sprint. Your body's position when you reach the takeoff board is key. Keep your takeoff foot slightly ahead of your hips. Your hips should be ahead of your shoulders, slightly. Your head should be in a normal position and your eyes should be looking forward.

    • 6

      Maintain good balance during your flight. If you do not find your balance during your flight, you will find it impossible to finish an excellent landing. Regardless of your takeoff technique, such as the stride or the hang, balance is essential to stick the landing.

    • 7

      Extend your legs as far ahead of your center as possible to have an excellent landing. Don't extend them too far, because you don't want to fall back. Most of the jump distance will already be determined by your approach and takeoff. The best technique for a landing is the slide landing technique.