-
Step 1
Practice starting your run from the same spot every time. Get to know the distance of your stride so you can take off on the same foot and be confident that you'll hit the board the same every time.
-
Step 2
Ask a friend to observe your starting spot on numerous runs and when you hit your maximum jump, pace backwards from the board to the starting spot, counting your strides as you go. This is your optimum distance. Train yourself to accurately count off your strides and you will have the correct start point.
-
Step 3
Practice sprinting. Long jumpers are sprinters. To compete, you need to develop that quick burst of energy that will carry you as quickly as possibly to the board without tiring you. Repetitive sprint training will put your body in top shape.
-
Step 4
Propel yourself as high as possible on takeoff. Jumpers employ different methods to achieve this; the shift kick, the windmill arm swing, the back-leg punch or the bounding sprint can help propel the athlete upwards. Each athlete must try various methods until discovering the one that works the best for him
-
Step 5
Develop the large leg muscles necessary for sprinting and vertical lift by running up and down bleachers and practicing jumping exercises. Focus on the techniques that propel the body higher and higher.
-
Step 6
Perfect the technique that produces the best results for you and train, train, train. The combination of technique, speed, strength and timing must come together to produce the longest jump.
