You need to jump farther than your opponents to win the long jump.The best way to get better at jumping and landing is to train before the competition.It is important that you have mastered your long jumping form.You can use long-jumping techniques to increase the distance of your jump once you have your form down.
Step 1: You can practice your approach with drills.
Your approach will affect how far you end up jumping.Maintaining your speed until you jump is what you want to do in your first few sprints.Approach runs are a good way to practice this.Don't go through with the jump, just focus on getting up to speed.Stop when you reach a take off spot on the track.After you finish, go back to where you started.
Step 2: Do jumping exercises.
Do jumps without the approach.Stand in place and place one foot in front of the other.Your upper torso should be parallel with the floor.If you extend your arms straight back, they will be parallel with the floor.Lift your body and jump into the air.You should raise both of your arms over your head.The land is on the floor.When you do the drill, mark where you landed.Try to beat your last mark on your next attempt.
Step 3: Work on your landings.
You can find a long jump pit.When you reach the takeoff board, take a few steps down the runway and jump.Get your legs out in front of you.The first part of your body to make contact with the pit is your heels.Once you feel comfortable with your landings, repeat the drill.
Step 4: Push off at the start of the runway with your forward foot.
If you have a non-dominant foot, go with whatever is most comfortable for you.As you begin your approach, lean forward at a 45 degree angle.
Step 5: As you accelerate, move into a sprinting position.
Your body should be horizontal after a few strides down the runway.You should bend your arms at 90-degree angles.
Step 6: The second-to-last step is where you should lower your center of gravity.
Flex your ankle and knee by placing your leading foot on the ground.
Step 7: The last step should not be frozen.
As you go into the takeoff, you want to accelerate.You can shorten the distance you jump if you slow down on the last step.Place your foot on the takeoff board as you take your last step.
Step 8: Push yourself into the air with your foot.
You planted the foot on the takeoff board.As you jump, remain upright.You can increase your lift by swinging your knee and arm into the air.Look straight ahead.Make sure you have a flat foot as you jump.You can jump further off a flat foot.
Step 9: As you prepare to land, raise your legs.
Lift your knees up so that you can see your upper torso.In front of you, swing your arms down.
Step 10: When you hit the sand, use your arms to steady yourself.
Your feet are the first thing to hit the sand at the end of the runway.Place your arms in the pit and hold yourself up so you don't fall back as the rest of your body comes into contact with the sand.
Step 11: Don't look at the takeoff board.
Keep your head up as you approach the board.If you're looking at the takeoff board while you approach, it will cause you to slow down and jump a shorter distance.
Step 12: Your speed needs to be maintained into the takeoff.
Slow down when you reach the takeoff board.Continue to accelerate until you are off the ground.If you want to avoid losing speed at the takeoff board, make your last two steps short and fast.
Step 13: The hitch-kick technique can be tried.
You should start moving your legs like you are pedaling a bicycle after you take off from the takeoff board.Bring both of your arms up in the air behind you.Your chest should be sticking out.Bring your knees up to your chest as you prepare for the landing.Bring your arms forward and down so you are ready to land.
Step 14: The hang technique can be used.
Stick out your chest after the takeoff by raising your arms in the air.Keep your arms behind the rest of your body by stretching them as far as you can.Bring your legs back so they are behind your body like your arms, at the same time, bend your knees.As you soar through the air, your chest should be leading you.Bring your legs and arms forward, stretching them out as far in front of you as you can.
Step 15: Try to use the sail technique.
Bring your legs up so they are close to the ground and touch your toes.Bring your arms down to your sides and hold them straight behind you.To sail through the air, you want your body to be as long and narrow as possible.