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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.
Steps
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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] X Research source
- 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.
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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] X Research source
- 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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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] X Research source
- 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.
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Place markers at your starting point. 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.
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Begin with your takeoff foot forward. 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] X Research source
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Lower your center of gravity on the second to last step. Place your foot flat on the ground, lower your hips, bend your knee, and flex your ankle to lower your center of gravity.
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Make your last stride shorter. 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.
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Plant your takeoff foot flat on the ground. 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] X Research source
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Swing your lead knee and opposite arm upward. 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.
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Jump for distance, not height. 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.
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Try the sail technique if you are a beginner. 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] X Research source
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Try the hitch-kick or hang if you are an advanced jumper. 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.
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Swing your arms down and lift your legs up. When preparing to land, swing your arms down and lift your legs up before reaching the sand.
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Bend your knees to soften the impact. 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] X Research source
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Community Q&A
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QuestionHow do I get farther in jumping?Community AnswerThe 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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QuestionIs it allow to land on one foot in long jump?Top AnswererYes, but all the best jumpers land on two feet. It's easier to injure yourself landing on one foot.
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QuestionCan I make a sprint in just 10 steps?Top AnswererYes, if you're comfortable with that. Many jumpers take a few more steps than that.
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Tips
- 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.Thanks
- Try throwing your arms back, and then snapping them forward upon landing for greater distance and balance.Thanks
- Practice often, but avoid performing more than 10 jumps during a session.Thanks
Tips from our Readers
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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Video
References
- ↑ https://www.youtube.com/watch?v=r55-fvNIKJU
- ↑ https://coachingyoungathletes.com/2015/08/10/how-to-teach-a-long-jump-run-up-in-7-easy-steps/
- ↑ https://www.youtube.com/watch?v=r55-fvNIKJU
- ↑ https://www.thoughtco.com/step-by-step-long-jump-technique-3258964
- ↑ https://www.thoughtco.com/step-by-step-long-jump-technique-3258964
- ↑ https://www.myactivesg.com/sports/athletics/training-method/athletics-for-beginners/how-do-i-perform-a-long-jump
- ↑ https://www.myactivesg.com/sports/athletics/training-method/athletics-for-beginners/how-do-i-perform-a-long-jump
- ↑ https://www.thoughtco.com/step-by-step-long-jump-technique-3258964
- ↑ https://www.thoughtco.com/step-by-step-long-jump-technique-3258964
About This Article
Article Summary
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Before you long jump, determine which foot is dominant by having a friend gently push you from behind and see which foot you step forward with. Then, run down the center of the track and plant your dominant foot on the ground before you jump. Next, push off and swing the lead knee and the opposite arm upward to increase your force off the ground. As you jump, bring both your legs and arms forward to avoid falling backwards. Finally, bend your knees to maintain balance as you land. For different ways to land once you’ve had more practice, read on!
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Reader Success Stories
- "Last year was my first time competing in track jumping. I had no idea what the best way to jump was, and I was jumping 9 or 10 feet at the time. I looked at this site and followed the directions, and I set a season best with 11' 11". This really works! " ..." more
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"Last year was my first time competing in track jumping. I had no idea what the best way to jump was, and I was jumping 9 or 10 feet at the time. I looked at this site and followed the directions, and I set a season best with 11' 11". This really works! "
..."
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"I am generally a good jumper and I think some of the tips can help newer runners. Always be sure to watch how you land. I have injured myself jumping. Make sure you don't trip when you land, especially when you have spikes on."
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"The tips you gave to not look at the ground, and to move your arms backwards to keep up momentum, were the tips that I found most useful. Thanks."
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"I didn't know looking down could cause me to lose the momentum. Also learned we should land by pushing the ground backwards. "
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"It helped me with the provided steps, and I got a better understanding of the long jump. Thank you so much."
