The long jump is a track and field event that requires speed as well as a strong jump.The steps to learning the long jump are easy if you break them down.Proper technique and form is important for maximizing the distance of your jump.The approach, takeoff and landing are the three phases of the long jump.The track and field event is fun and rewarding once you get used to it.
Step 1: Decide which foot you want to take off with.
The foot you jump off the board with is the one that hits the takeoff board.A right-handed long jumper takes off with the left foot.If you want to see which works best, you can try both styles.A friend will gently push you from behind to determine your takeoff foot.The dominant foot is the one that you step forward from.You can determine your takeoff foot by thinking about which foot you kick with or which one you jump over.
Step 2: Take a look at the number of strides you will take.
If you want to perform the jump, you need to practice your run-up several times.For example, if you are 10 years old, the number of strides is 11 years, 12 years and 13 years.
Step 3: Determine where you want to start.
To find the starting point for your jump, start with your back to the sand pit.Only run the same number of strides you have determined you will take before jumping if you want to run toward the area you generally start from.Your starting point is the spot where you end your last stride.If necessary, adjust your starting point.Running forward the number of strides you have determined you will take is one way to determine your starting point.You should mark the point of your last stride.You can find an average distance based on the number of strides you take.
Step 4: Markers should be placed at your starting point.
You will need markers that will stand out from other jumpers who have the same starting point.At your starting point, you can put cones, small flags, brightly colored rocks, or colored tape.Place them on the side of the track so they don't get in the way of jumpers or people competing in other events.
Step 5: Start with your takeoff foot forward.
The starting position is here.Stand with your back to the pit and lean forward.You need to be in the middle of the track.
Step 6: Go down the track.
After a few strides, you should be in an upright sprinting position.Don't look down, keep your head and eyes up.Go full speed until you get to the takeoff board.
Step 7: The second to last step is the center of gravity.
If you want to lower your center of gravity, place your foot on the ground, bend your knee, and flex your ankle.
Step 8: Your last stride should be shorter.
To maintain speed, shorten your last step.In front of your body, place your foot on the ground.Raise your center of gravity by flexing the joints of your leg.
Step 9: Place your takeoff foot on the ground.
Plant your takeoff foot on the ground, instead of using your toe or heel.Your speed will be reduced if you take off first.You are at a higher risk for injury if you take off on your toes.
Step 10: You can swing your knee and arm upward.
If you want to increase your force against the ground, swing your knee and arm upward.The rest of your body should be upright.
Step 11: Jump for distance, not height.
Make your jump as long as possible.Don't look down at the board or the sand, instead look ahead to keep moving forward.
Step 12: If you're a beginner, try the sail technique.
If you want to propel your free leg forward as far as possible, you have to do it opposite of your takeoff leg.Bring your takeoff leg forward so your legs are parallel to each other while in the air.
Step 13: If you are an advanced jumper, try the hitch-kick or hang.
If you want to do the hitch-kick, you have to cycle your arms and legs.To counteract forward rotation, extend your body so that your arms are above your head and your legs are hanging down.
Step 14: Lift your legs and swing your arms.
Lift your legs up before reaching the sand as you prepare to land.
Step 15: You should angle your body forward.
If you want to avoid falling backwards or touching your hands to the pit behind your body, remember that your distance is measured by the part of you that lands furthest back.
Step 16: To make the impact softer, bend your knees.
Keep yourself from falling over if you bring your arms forward.Pull your hips up as your heels touch the pit.This will carry your body past the mark where your heels touched down.