1. Build Up Speed
In track and field, the long jump event challenges competitors to use speed with technique. Speed, timing and rhythm are essential to a good long jump approach, which allows the jumper to reach optimal speed at the point of takeoff. Younger runners typically use a stride of 21 paces to build up speed, while older runners require fewer steps. A poor takeoff reduces the distance of the jump. The condition of the runway and the weather affect the approach. Lengthen the stride for a tailwind, and shorten the stride for a headwind.
2. Don't Look
A proper approach times your rhythm to ensure your takeoff foot plants on the board with the right positioning. Looking to see where the board is causes a decrease in momentum and may cause a stutter step that throws off the footing. This may cause you to scratch or take off on the wrong foot. Either way, your jump suffers. For the best jump, trust your timing and keep your eyes focused on the far end of the long jump pit.
3. Stride, Hang, Hitch-Kick
Have you ever watched a long jump competition? You probably see competitors hit the board and hold the takeoff position before folding the top half of their bodies over the bottom half of their bodies, which is the "stride jump" style of long jump. In "hang" style, the jumper extends her arms vertically over her head, brings the legs together and then extends forward to propel. With the "hitch-kick" style, the competitor continues to stride as though running in air. Competitors pick their long jump technique based on which style comes naturally to them.
4. Stick the Landing
Landing on your butt or planting your face into the sand is not the ideal landing for the long jump. The goal of the landing in long jump is to stop the forward rotation and plant your feet into the sand. On impact, the hips should move forward from the feet and propel your body forward. Stepping backward from your jump point obscures your landing, and the judges must measure the mark closest to the takeoff board. Extending the legs past the center of mass adds distance to your jump, as long as you don't overextend and sit in the sand.
5. Hop to It
Developing your vertical jump improves your long jump. You can practice by hopping with both legs together over a barrier to help increase vertical leap. Focus on jumping higher and farther with no takeoff. Repeat the drill quickly to build endurance and develop leg muscles. Pop-ups use 6 to 10 strides to focus on planting the takeoff foot correctly. After planting the foot, the jumper pushes up vertically without extending the jump into the pit.
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