How to Train for the Long Jump

Advocates of the long jump believe it is the single greatest demonstration of athletic ability in track and field, combining the speed of short distance running with the finesse and accuracy of pinpoint motor control. When you train for the long jump, you focus on five key segments of the process: the approach, the final three steps, the takeoff, the flight and the landing.

Difficulty: Moderately Challenging

Instructions

1. Develop the proper stance for maximum acceleration during the approach. Stand against a wall with your feet on the ground, bending at the ankles so that your body is at a perfect 45-degree angle. Walk forward three to five steps while staying lined up in that position. Repeat the process while moving gradually faster, emphasizing a push-off from the ankle.

2. Hop up a flight of stairs or over a series of cones while standing on one leg. Then repeat the process using the other leg. As your legs strengthen, add a "butt kick" to the approach, pulling your heel in as close as possible to the rest of your body when you hop. Then try it while lifting your knee as high as possible with each hop (you want your upper leg parallel to the ground). Finally, perform the hopping exercise while combining the knee lift with the butt kick.

3. Set up a run space to work on your acceleration. It should be at least 60 feet long. Place a maker in the middle, at least five strides from your takeoff point. This will help you gauge your pacing during the approach. Focus on running this length, with an emphasis on even acceleration, rhythm and proper posture. Practice landing as close to the takeoff point as possible with your jumping leg rather then your off-leg.

4. Practice a standing long jump: take one step and jump as far as you can while landing upright. See how far you can go from a standing start. Repeat the process as you train. As you become more skilled, try the jump while landing in a squat, folding your knees to help cushion the impact. Then repeat the process by adding a leg kick on the takeoff.

5. Work on your takeoff by conducting skipping drills across an area of at least 60 feet. Stress skipping on your takeoff leg and move by thrusting forward on your ankle. Stress powering forward rather than upward, since horizontal distance is the focus of the long jump.

6. Practice short approach jumps of six to 12 steps, working on position and takeoff technique. Extend your approach as you continue to train. Practice from a walk and then from a steady march before you run: it will help you perfect your timing.

Tips & Warnings

• More generalized exercising is helpful when you train for an athletic activity. Augment your workout by running longer distances (100 to 200 yards), lifting weights and performing flexibility exercises.
• Many long jumpers like to videotape their practices sessions. Posture and position are extremely important in the long jumps and video allows them to make corrections more easily.

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