Content

• Steps
• Tips
• Warnings

Long jump at first glance seems like a very simple sport. You just have to run and then jump into the sand pit, however, this sport involves a lot more technique than many people realize. This article will demonstrate the importance of good form and technique when performing long jumps.

Steps

1. 1 Examine the long jump area. Pay attention to all aspects that can affect the quality of your jump. For example:
   • The location of the push-off bar. Make sure you are able to fly the distance between the bar and the landing pit before your first jump.
   • Track width. You will need to stick to the center to stay on track.
   • The material composition of the track. If the track is rubber, then you can use spikes.
2. 2 Identify your dominant leg. Ask a friend to push you slightly from behind. The foot you step forward is your dominant foot.
3. 3 Count your steps. Start by placing your dominant foot on the surface of the center of the take-off bar, as this is where you will make your jump.Then run at your jumping pace, counting 5, 6, or 7 steps, counting each step as your dominant foot touches the ground.
4. 4 Mark the place where you land. Do this with a rock, duct tape, or something else that is easy to see even when other people around you use similar objects.
   • Check your designation. Do this when making a run (i.e. run as if you are about to jump, but instead of jumping, just run into the hole).
5. 5 Take a position. Place your foot in the center of the lane in line with your mark. You may need to ask people to get out of the way. Make sure no one will cross the track during your run.
6. 6 Have someone check your position on the take off bar. If you need to make adjustments, you can move your symbol closer to or further from the pit.
7. 7 Run along the path. Take long, quick strides, keeping your posture straight and looking straight ahead. When you get to the push-off bar, don't look down - just forward, otherwise you will lose your momentum.
8. 8 Move your designator if you need to make an amendment.
9. 9 Check your designation again. If you are not sure about its location, then make another run and so on until you find a comfortable position.
10. 10 Jump. When you jump, line up with the mark and run as you did before. When you come to the bar, then jump up: the speed of your run will send you forward.
    • As you jump, shoot your chest up and look up at the clouds, placing your arms behind you. Land with your legs (legs slightly bent at the knees) and hands in front of you, trying to keep as straight as possible.
11. 11 Throw your body weight forward as you land. Use the remaining driving force to carry out this action. The length of your jump will be measured from the point closest to the start where any part of your body touches, so you should not fall back.
12. 12 Exit the hole through the front or side.

Tips

• Don't lower your head. Make sure your chin is parallel to the ground and your eyes are directed upward. If you look down, then you jump down there.
• Try to throw your arms back and then shoot them forward, which can significantly affect your landing point.
• Get upright, which will help you breathe more freely and your muscles get the oxygen they need.
• Land with bent knees to avoid injury.
• Always run at full speed to the jump point.
• Exercise often, but don't do more than 10 jumps in one session.
• Push off with your dominant foot.
• If you have any questions, please discuss them with a trainer or more experienced long jumper.
• Don't be afraid to jump right in front of the bar.
• Push with your back.

Warnings

• Never look at the repulsion block.