How to Be a Better Long Jumper

The long jump has been a storied event ever since Jesse Owens took off during the Berlin Olympic Games of 1936. There are four phases to completing the long jump: the approach run, the jump, flying through the air and landing. To get the most distance from your jump, speed, strength and technique are important. By working on these skills you will improve your long jump.

Instructions

    • 1

      Measure the number of steps to take on the approach run. Determine what foot you will jump with. This is your "take-off" foot. Stand with your back to the sand pit. Place the heel of your non-take-off foot on the scratch line of the take-off board. Run down the runway the number of steps you have chosen. Drop a marker where your take-off foot hits the last step. Place the heel of your non-take-off foot on the marker, then run back down the runway and perform your jump. Your foot should come as close to the scratch line of the take-off board as possible. If it doesn't, adjust the number of steps you take until it works.

    • 2

      Develop your jump. Exercising with plyometrics will increase your jumping ability. Box exercises and lunge jumps will develop the specific reflexes needed for long jumping. Additionally, training with weights will develop more strength and power.

    • 3

      Develop your flight through the air. Your feet should land as far in front of you as possible to achieve maximum distance. Rotating your arms and legs through the air will help keep your body forward.

    • 4

      Dig your heels into the sand upon landing in the pit. Crouch and twist your hips to spring up from the ground. The cleaner the landing the easier it is for the judges to measure.