How to Improve Long Jump Technique

Long jump combines speed, technique and strength into one area of competition. In order to improve your technique, you must master the approach, take off, flight and landing. Once you improve your technique, you should be able to jump farther and be a better long jumper overall.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Coach
• Demonstration videos

1. Listen to your coach. Your coach watches you and can tell you which aspects of your technique need to be improved. She should have a fundamental understanding of the components involved in long jump and be able to help you understand them.
2. Watch demonstration videos to mentally prepare yourself to long jump. They also show you proper technique, which you want to mimic. If possible, video tape your own long jump and compare it to the video, watching both in slow motion. Make mental notes of differences and work on those aspects.
3. Strength train to develop muscles. The speed of your approach and your body's ability to launch itself into the air are key aspects of being a good long jumper. Strong muscles can also protect your body from the impact of landing.
4. Nail the approach. You should be able to reach your optimal speed in 17 to 21 strides. Your last stride needs to hit the take off board and propel you into the air. You must be able to adjust your approach to compensate for the direction of the wind.
5. Focus on the take off. The take off for long jump begins before your foot hits the take off board. In the next to last stride, you need to sink into your hips so that your take off foot is slightly in front of your hips. At take off, the hips should be slightly in front of your shoulders, your head should be up, and your eyes should be looking forward and slightly up.
6. Propel yourself forward. The Stride Jump, Hang Style and Hitch-Kick are the 3 common ways a long jumper flies through the air. Whichever method you use, you want to use your arms and your non take off leg to propel your vertical jump forward. Many professional long jumpers use the Hitch-Kick, which looks like you are continuing to run mid-air.
7. Position your body for the landing. If you land on your face or your butt, your angle for landing is incorrect. You want to push your heels as far away from the take off board without landing on your bottom. At contact, jam your heels downward, contract your hamstrings and turn your hips to the side.

Tips & Warnings

• Practice proper technique until it becomes second nature.
• Don't look down at the board as you approach it.