At first glance, the long jump may seem very simple: just run and jump in a sandbox, right? In reality, this sport is much more complex than it seems. If you want to be good at long jump, good physical shape and technique are essential.
Step 1. Examine the terrain
Take into account all of the items that will have an effect on your jump, such as the following.
- The take-off board position: make sure you can cover the distance between the board and the sandbox before jumping.
- The width of the track: center yourself in the middle so as not to risk leaving it.
- The material of which the track is made: if it is rubberized, you can use shoes with crampons.
Step 2. Determine your take-off foot
Have a friend stand behind you and gently push you forward. The foot that you step forward first is your take-off foot.
Step 3. Count your strides
Place your take off foot in the center of the take off board, as that is where you will jump. Run at the speed you expect to run for the long jump. Take 5, 6 or 7 strides, counting one stride each time you put your take off foot.
Step 4. Mark your end point
Once you have completed 5, 6 or 7 strides, place an object such as a stone or a piece of tape on the edge of the track at the point where you landed. Make sure that you will be able to see your brand easily, even if other people are using similar items.
Check the measured distance. Run from the point you marked as if you were going to perform a long jump (but just keep running in the sandbox rather than jumping)
Step 5. Position yourself
Place your foot in the middle of the track, lining it up with the point you marked. You may have to ask people to come. Make sure that no one will cross the track while you are running.
Step 6. Have your call point verified
Have someone watch the position of your foot on the take-off board. If you need to adjust it, move your mark closer or farther from the sandbox.
Step 7. Run
Run down the track with long, fast strides keeping your back straight and looking straight ahead. As you approach the take-off board, don't look down, as this will cause you to lose momentum.
Step 8. Adjust the distance
If you still need to adjust the length of your swing stroke, move the object marking your starting point.
Step 9. Check the distance
If you still don't think it's perfect, do a backswing and adjust the distance until it's right for you.
Step 10. Jump
Align with your brand and run like before. When you reach the take-off board, jump vertically. Your momentum will carry you forward.
As you jump, bring your chest forward and look upward with your arms behind your back. Land with your arms and legs in front of you, stretching them out as much as possible
Step 11. Throw yourself forward
As you land, bring your weight forward using your momentum. Since the length of your jump will be measured from the point of impact closest to the take-off line, you don't want to fall backwards.
Step 12. Take out of the bin
Get out of the sand from the front or the side.
- Keep your head up, with your chin parallel to the floor and your gaze directed forward. If you look down you will jump down.
- Always run as fast as possible until you reach the take-off board.
- Stay straight. This will help you breathe evenly so that you get all the air you need.
- Try to throw your arms back and then quickly bring them back forward. This can have a huge effect on your landing point.
- Bend your knees when landing to avoid injury.
- Land your take-off foot last before jumping.
- Practice often, but do not do more than ten jumps per session.
- Make sure your foot is almost below your knee when jumping to avoid losing speed.
- Never put your foot on the take-off line and be sure to land on both feet at the same time.
- If possible, wear cleats as they can help your feet grip the trail better.