How to Increase your long jump
Adding length to your long jump isn't just about jumping. If you improve your speed and increase your muscle tone, it will translate into a longer jump. Focusing only on your jumping ability will leave you at the back of the pack. Concentrate on a complete training regimen to increase your jump.
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Instructions
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Focus on sprinting. The run to the long jump pit is where your power comes from. Practice 30 to 40 meter sprints at an all-out run. This will train your body to give you the speed you need when you need it.
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Try plyometrics to improve your jump. Plyometrics focuses on increasing your power through increasing your vertical jump. Plyometric exercises generally focus on creating quick bursts of power over a short time. Add a plyometric routine to your training regimen. Be sure to start slow and work your way up as plyometrics can be demanding on your body.
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Do some heavy resistance training. Do strength and power lifts (low reps, more rest) to get some more inches on your long jump. Power lifts are key for being explosive off your jump phase, and the strength training can help you out with your speed and the ending phase before you hit the sand. Practice proper form to avoid injuries and get maximum benefit out of the workout. Squats, deadlifts and squat thrust exercises are the most essential lifts for increasing your jump distance.
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Improve your flexibility. Do dynamic stretches like high knees or running backwards to increase your flexibility. Improving your flexibility will improve your technique in the bicycle kick part of the jump, adding inches to your jump.
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Tips & Warnings
If you are under 18 all of these can still be performed as long as your under adult supervision.
References
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