01Approach Run

  • Start your approach run a few meters behind the take-off point.
  • Build up your speed gradually as you approach the take-off point.
  • Maintain a relaxed and controlled stride pattern.
  • Focus on keeping a straight line during your approach.
  • Develop a consistent rhythm and timing.

02Take-off

  • As you reach the take-off point, accelerate and drive your knee up.
  • Extend your take-off leg fully, with your foot dorsiflexed.
  • Swing your arms forward and upward to generate momentum.
  • Maintain a strong penultimate step before the take-off.

03Flight Phase

  • In the air, aim to achieve a horizontal body position.
  • Keep your eyes focused on a fixed point in the distance.
  • Maintain a tight body position with your arms and legs.
  • Strive for maximum hang time to cover more distance.

04Landing

  • Prepare for landing by positioning your body for a controlled descent.
  • Bend your knees and flex your hips and ankles to absorb the impact.
  • Extend your arms forward to maintain balance.
  • Focus on landing in the sandpit with your feet first.

Conclusion

By following these steps and practicing regularly, you can improve your long jump performance and achieve greater distances. Remember to always warm up properly before attempting any jumps and seek guidance from a coach or experienced athlete for further assistance.

MethodsDetails
Approach RunStart your approach run a few meters behind the take-off point and maintain a controlled stride pattern.
Take-offAccelerate and drive your knee up as you reach the take-off point, extending your take-off leg fully.
Flight PhaseAim for a horizontal body position, with tight arms and legs, and focus on maximum hang time.
LandingPrepare for landing by positioning your body, bending your knees, and extending your arms forward.
long jump
track and field
athletics
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