How to Long Jump

Co-authored by Francisco Gomez and Sophia Bell

Last Updated: June 24, 2024 Fact Checked

The long jump is a track and field event that requires speed in addition to a strong jump. Learning the long jump may seem like a tricky task but if you break it down the steps are actually quite simple. Proper technique and form are important for maximizing the distance of your jump. There are three phases to the long jump: the approach, the takeoff, and the landing. Once you get the hang of things, you'll find that this track and field event is both fun and rewarding.

Part 1

Part 1 of 4:

Marking Your Starting Point

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1
Decide which foot you will take off with. The takeoff foot is the one that hits the takeoff board; it is the foot you jump off the board with. Generally, a right-handed long jumper takes off with the left foot. New jumpers can try both styles to see which works best. ^{[1]
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- To determine your takeoff foot, have a friend gently push you from behind. The foot you step forward from is your dominant foot and can be used for the takeoff.
- Alternatively, you can determine your takeoff foot by thinking about which foot you kick with or which foot leads when you jump over something, such as a hurdle.
2
Figure out the number of strides you will take. Practice your run-up several times to determine how many strides you'll take before performing the jump. Generally, the number of strides corresponds to your age, for example: ^{[2]
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- 10 years = 10-11 strides
- 11 years = 10-12 strides
- 12 years = 11-13 strides
- 13 years = 12-14 strides
- 14 years = 13-15 strides
- 15 years = 14-16 strides
- 16 years = 15-17 strides
- 17 years = 15-21 strides
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3
Determine your starting point. To discover the starting point for your jump, start with your back to the sand pit at the point you will jump from. Run toward the area you generally start from, but only run the same number of strides you have determined you will take before jumping . The spot where you end your last stride is your starting point. Do this several times and adjust your starting point if necessary. ^{[3]
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- Another way to determine your starting point is to begin from a certain point on the track and run forward the number of strides you have determined you will take. Mark the point of your last stride.
- Do this several times so you can find an average distance based on the number of strides you take.
You'll need to use visible markers that will stand out from other jumpers who have a similar starting point. You can put cones, small flags, brightly colored rocks, or colored tape at your starting point. Place them off to the side of the track so they don't get in the way of jumpers or people competing in other events.

Part 2

Part 2 of 4:

Setting up the Approach

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This is the starting position. Lean forward slightly and stand with your back to the pit. Make sure you are positioned in the middle of the track. ^{[4]
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Gradual acceleration is key, and after a few strides you should be in an upright sprinting position. Keep your head and eyes up rather than looking down. Run full speed until you reach the takeoff board. ^{[5]
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Place your foot flat on the ground, lower your hips, bend your knee, and flex your ankle to lower your center of gravity.
Shorten your last step to maintain speed. Place your foot flat on the ground out in front of your body. Flex the joints of your leg to raise your center of gravity.

Part 3

Part 3 of 4:

Taking Off

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It's important that you plant your takeoff foot flat on the ground, rather than using your heel or toe. If you take off heel-first, your speed will be reduced. If you take off on your toes, your jump will be unstable and you're also at a higher risk for injury. ^{[6]
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To increase your force against the ground, swing your lead knee (the one you takeoff with) and your opposite arm upward. Keep the rest of your body in an upright position.
Concentrate on making your jump as long as possible rather than as high as possible. Look ahead of you, rather than down at the board or the sand to keep your momentum moving forward.

Part 4

Part 4 of 4:

Landing the Long Jump

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To do this, propel your free leg (opposite of your takeoff leg) forward as far as possible. While in the air, bring your takeoff leg forward as well so your legs are parallel to each other. ^{[7]
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To do the hitch-kick, cycle your arms and legs to counteract forward rotation in the air. For the hang, to counteract forward rotation extend your body so that your arms are above your head and your legs are hanging down.
When preparing to land, swing your arms down and lift your legs up before reaching the sand.
Remember that your distance is measured by the part of your body that lands the furthest back, so do your best to avoid falling backwards or touching your hands to the pit behind your body. ^{[8]
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Bring your arms forward to help you maintain your balance and keep yourself from falling over. When your heels touch the pit, press your feet down and pull your hips up. This, in addition to your momentum, will carry your body past the mark where your heels touched down. ^{[9]
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How do I get farther in jumping?

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The stronger your legs, the farther you will be able to jump. Work on leg strength (and core too, as this helps a lot with running faster, especially sprinting) to improve your jump, along with working on technical things - using your arms in a way that helps you propel yourself forward, always popping up with your foot when jumping instead of just pushing forward, etc.

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Is it allow to land on one foot in long jump?

Donagan

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Yes, but all the best jumpers land on two feet. It's easier to injure yourself landing on one foot.

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Can I make a sprint in just 10 steps?

Donagan

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Yes, if you're comfortable with that. Many jumpers take a few more steps than that.

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Keep your head up. Make sure your chin is parallel to the ground and your eyes are up. If you look down, you will jump down.

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Try throwing your arms back, and then snapping them forward upon landing for greater distance and balance.

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Practice often, but avoid performing more than 10 jumps during a session.

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The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Land as low as you can to the ground. This gives more air time and better distance. Bend your knees upon landing to get as close to the sand as possible, and lean your body forward onto your knees if needed.
Start by focusing on nailing down proper long jump form instead of just achieving distance. Once you feel comfortable with the right motions and techniques, then start working to maximize how far you jump.
Record videos of your long jumps and watch them back to spot parts of your technique that could use improvement. Seeing yourself from an outside perspective makes it easier to pinpoint issues.
Don't watch the board! This can make you overthink when to jump and decrease your distance. Start at a jog, then accelerate to full speed — it truly helps.
Position your foot right by the takeoff line, and sprint down the runway as fast as possible! Speed is key here.
Practice your steps standing or sitting down before you try a full jump.

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How to Long Jump

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Marking Your Starting Point

Setting up the Approach

Taking Off

Landing the Long Jump

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