Win Long Jump

The long jump requires certain techniques an lots of practice. It may sound intimidating at first, but once you know what to do, you will have better chances of winning long jump competitions. This article will give you some pointers on how to get the right technique and improve your form.

Steps

  1. Use a proper long jump pit to train in and make sure that everything is safe.
  2. Finding your takeoff leg. Stand with your feet shoulder width apart and fall forward. The leg which you catch yourself with is your take off leg. Repeat this 3 or more times to make sure it is correct.
  3. Run up. The board should have a normal white plank with a thinner strip of wooden material. Line the back of your foot up with the wooden strip so you are close but not touching it. This board should be just before the sand pit. Run back up the track and count either 13,15 or 17 strides. Run through and get someone else to put a mark down.
  4. Running through. Run through as if you were going to jump at the end, and get someone to see where your foot was on the plank. If it was on/touching the wooden part, then it would be a no jump. If this happens, then you will have to adjust the marker until you get on the board perfectly. Don't jump when you are running through.
  5. Jumping. Run as fast as you can, exactly as you did before when you were running through the jump, because speed will carry you further. Don't look at the board or think about it. Look as far as you can into the distance, not downward. This will help you jump further, too.

    Fling your arms up as high as you can, and bring your legs forward, when you hit the board.

    Try to throw yourself into the jump so that you get enough momentum to jump without falling backwards or putting your hands behind you.
  6. Landing. Land with your legs bent and in front of you and reaching for your toes. The judges will measure to the furthest point in "back" of your landing, made in the sand; so, fall forward.
  7. After the jump. Always remember to walk out the side or front of the long jump pit.

Tips

  • Look off in the distance and pick a point as if you were to land there.
  • Also ask coaches for exercise routines to increase flexibility, build stamina/endurance and strong legs.
  • When you hit the board, do exactly what you have practiced: jump as high and far as you can.
  • Try your best and stretch your legs as far front as you can. It will allow you to make bigger gaps making it easier for you when you jumping.
  • Never swing your legs randomly in the air. It may cause you to fall backwards.
  • Never look at the board or ground when you are doing your run up to the jump.
  • Drink at least {{safesubst:#invoke:convert|convert}} (a quart/4 cups) of water in the last hour before your competition.
  • Always imagine yourself winning, enthused and reaching higher goals.
  • To practice to increase height, you can jump across a cone/or lightweight, inverted, small plastic garbage can/wastebasket -- then if that is too easy, when ready, use a taller one (carefully).
  • When sprinting keep your form in check and arms in long strides. Keep your driving knees and arms up. You want as much power as possible so you are able to jump the farthest. Practice as much as possible. If your a beginner get your steps in first.

Warnings

  • Make sure everything is safe and you are with someone so that if something happens you are safe.
  • Make sure you have the right equipment before starting.
  • Make sure to stay hydrated or your mind and muscles won't work right.

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