Q&A for How to Long Jump

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.

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

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

Your dominant foot is the foot you kick a ball with or the foot you jump off with. Try jumping off the ground with each foot and see which one is stronger and more comfortable. That will be your dominant foot.

The first one or two steps are often slower and bouncier, but you really should run flat out to build up as much speed as possible.

Go outside and find some sort of playground or woodchipped area. (This way, if you fall, it won't hurt that badly.) Set up a marker of some sort (like a cone) because this will be where you want to jump. Chose a starting distance and then practice your jumps!

Takes time. Follow the seven step process above. Add more distance for running so that you have reach about 50% (some may disagree) top speed at the jumping point. Split the total distance of the entire run in 3rds or 1/4. Observe where you land your foot at each part of the run to see if you are consistent at the start, middle, ending steps. Identify the source and make corrections. Allow yourself to concentrate on rhythm of your run. Focus on maintaining consistent arm and leg movement along with stride as you accelerate. Adjust distance after about 10 runs to see the true average.

There are three typical boards for long jump at colleges and high schools --the 4' 8' 12' the 8' is typically yellow but it's possible to go somewhere where there is only a 4'.

They have you stay put until they have measured it, and then once they've measured it, you'll get your score. In more modern stadiums or athletic meets, electronic measurements are embedded at the pit level, allowing accurate readings to be transmitted upon your landing.

For the jumper themselves, they typically only have special spikes but for the event there is a pit, a rake, a marking tool and a measuring tape.

You want to arrive at the takeoff line running as fast as you can.

No, the board shows you that's as far as you can go without a foul jump.

There is no required distance. They will give you enough space to attain maximum speed.

Run as fast as you can while maintaining body control. It's possible to run too fast and lose your balance just as you take off.

Jump with one foot, land with two. There is also an event called the "standing long jump" (or "standing broad jump"), in which competitors both jump and land with two feet.

Do what makes you most comfortable.

Propel your arms forward as this force will help push you along. Pull your legs up and your arms up so your body is in a banana shape.

Just push all of your body weight forward, and don't be afraid to fall forward, as this won't affect your score.

Jump as close to the line as you can without going over it to maximize your distance.

If your non-dominant foot is hitting the jumping board, you're starting in the wrong place. Establish a more appropriate starting point (your "mark"), or change the length of your strides.

The longest jump ever recorded was 8.95 meters, by Mike Powell of the U.S. in 1991. The world record among women is 7.52 meters, set by Galina Chistyakova of the former Soviet Union in 1988.

For best results, you'll have to construct a sand pit.

You'll have to re-establish it in some trial runs. To prevent this from happening, pace off your mark during practice.

It depends on how long your legs are. While practicing, run up and count how many steps you feel like you need.

Any long-term back pain should be treated and eliminated before you engage in any serious athletics.

There is no required size. Take off boards are typically around three feet long and about five to eight inches wide. The main goal is to have a board that's clearly visible to the approaching jumper and large enough to give firm and full support to the jumper's foot.

If you search "standing long jump" in Google, you will find many instructions and videos on how to do it.

At about the midpoint of your arc, halfway from the takeoff board to your landing spot.

You're not looking for vertical distance, you're looking for horizontal distance. The more force you devote to achieving height in your jump, the less you have left for achieving distance.

It depends on the composition of the track. Ask your coach or a meet official if studs or spikes are allowed.