How to Long Jump

The long jump begins with the approach, running down the runway at top speeds towards the board. The long jumper then springs off the takeoff board and lands in a pit of sand. The competitor with the longest jump wins the event. Follow these steps to learn to long jump.

Difficulty: Challenging

Instructions

1. Practice the approach to find what works best for you. You want to reach your maximum speed when you jump off the board. Make a start mark on the side of the runway after your best practice approach.

2. Concentrate on the stride right before the jump or the penultimate stride. You must land so your foot is just ahead of the hips. If you land with your body leaning forward, you could risk breaking a bone. Keep your tibia in a vertical position.

3. Keep your takeoff leg down low, with your ankle in a 90-degree position. When your center of mass has passed the board, start to raise the rest of your body while trying to keep up your momentum. Swing your arms up with your body to help maintain momentum in the air.

4. Extend your arms down and towards your back, keep the legs in forward extension, flex your hips, and lean your trunk over your thighs in order to get the best landing. Avoid an impression in the sand from your bottom, which results in a poor jump measurement.

Tips & Warnings

• The approach is normally around 16 strides before the board for older jumpers and around 22 strides for younger jumpers.
• Your first stride can affect how well you place your feet during the last few strides which determine your jump's success.
• Don't look at the takeoff board until you have become an experienced long jumper. It can cause you to go to slow down and ruin your takeoff.

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