Content

• Steps
• Tips
• Warnings

Do you want to win every long jump competition you compete in? Then read on and this article will show you how to achieve this.

Steps

1. 1 Use a proper long jump pit to train effectively and safely.
2. 2 Definition of a kick leg. Place your feet shoulder-width apart and lunge forward. The leg you lean on to keep from falling is the push leg. Repeat this 3 or more times to make sure you are not mistaken.
3. 3 Takeoff run. The line should have a white plank with a thin strip of wood. Align the heel of your foot with the wooden strip so that it is close but not touching it. This line should be just in front of the sand pit. Run back down the path and count 13, 15, or 17 steps. Run around and ask someone else to put the mark.
4. 4 Jogging. Run as if you were about to jump at the end and have someone see where your foot was on the line. If it was on / touching a wooden plank, then it would be a spade. If you have a spade, then you should adjust the marker until you are perfectly in line. Don't jump while jogging.
5. 5 Bounce. Run as fast as you can, just like you did when you did your run, because the speed will carry you further. Don't look at the line or think about it. See as far as you can forward, not way down. It will also help you jump further.
   
   Throw your arms out as high as you can and point your legs forward.when you touch the line.
   
   Try to throw yourself in the jump so that you have enough impulse to jump without falling back or holding your hands behind you.
6. 6 Landing. Land with your legs bent in front of you, trying to reach your toes. The judges measure the farthest point from the back, that is, the mark you left on the sand when landing, so fall forward.
7. 7 After the jump. Always remember to go forward or sideways out of the pit.

Tips

• Look ahead and select a point as if you were to land there.
• Also ask trainers to work with you to increase flexibility, endurance, and leg strength.
• When you touch the line, do exactly what you trained: jump as high and as far as you can.
• Always run as fast as you can on every run.
• Try your best and stretch your legs as best you can. This will make large breaks, making it easier for you to jump.
• Never swing your legs randomly in the air. This could lead to a fall backwards.
• Never look at the line or the ground when taking a start before jumping.
• Drink at least 1 liter of water an hour before your competition.
• To train the increase in jump height, you can jump over some object, a small plastic trash can / basket, if this is too easy, when you are ready, use a higher object (carefully).

Warnings

• Make sure everything is safe and there is someone nearby, if something happens, you will be safe.
• Make sure you have the correct equipment before starting your workouts.