To be able to win the long jump, you need to jump further than all your opponents. The best way to do this is to practice before the competition so that you become faster and better at jumping and landing. You also need to make sure the long jump stance is well mastered. Once your stance is perfect, practice long jump techniques that will help increase your jump distance.
Step
Method 1 of 3: Practice the Long Jump
Step 1. Practice your approach with drill drills
Your approach (sprinting along the track) will make a big difference to the distance you jump. It's a good idea to build up speed in the first few sprints and maintain it until you jump. Practice by approaching the track. You don't need to actually jump, just focus on building and maintaining speed.
Determine the jump point on the track and stop when it reaches it. After reaching the jump point, return to the starting point and start again
Step 2. Do the jump drill
Practice jumping without approach. Stand straight and bend your knees, placing one foot in front of the other. Bend over so that your upper torso is parallel to the floor. Place your hands by your sides and extend them straight behind you so that they are parallel to the floor. When you're ready, lift and push your body to jump. Raise both hands until they are over the head. Land with both feet flat on the floor.
Each time you drill, mark your landing spot. On the next try, try to jump further than the previous mark
Step 3. Perfect your landing
Find a long jump sand pool to practice with. Take a 2-3 step approach on the running track and jump when you reach the jump board. Try to raise your legs out in front of you. Your heels should be the first to touch the sand pool. Repeat the drill until your landing is comfortable.
Method 2 of 3: Perfecting Attitudes
Step 1. Use your front foot to jump off at the start of the track
Usually, this foot is the non-dominant foot, but choose the one that feels most comfortable for you. Lean forward 45 degrees when starting the approach.
Step 2. Move to an upright sprint position while accelerating
After a few steps through the path, your body should be horizontal and up. Bend your arms 90 degrees.
Step 3. Lower the center of gravity two steps before jumping
Place your jumper feet flat on the ground and flex your ankles and knees.
Step 4. Don't stop suddenly at the last step
You must continue to accelerate as you enter the jump. Your momentum will be damaged if your speed is reduced so that the jump distance shortens. When you take your final step before jumping, keep your feet flat for a moment on the jump board.
Step 5. Push yourself in the air using your feet on the ground
This foot is the foot on the jump board. Stay upright when jumping. Swing the jumper's knee and opposite arm in the air to increase lift. The view remains straight ahead.
Make sure your feet are flat on the ground as you jump. You'll jump further if you jump on flat feet instead of using your toes or heels
Step 6. Raise your feet as you prepare to land
While bending your legs, lift your knees toward your upper torso. Swing your arms down in front of you.
Step 7. Use both arms to balance yourself as you land on the sand
Your feet should be the first to touch the sand at the end of the track. When your whole body hits the sand, put your arms in the sand pool and hold yourself so you don't fall backwards.
Method 3 of 3: Increasing Leap Distance
Step 1. Avoid looking at the jump board
When approaching the board, keep your head up and look straight ahead. If you look at the jump board during the approach, your body will automatically adjust, slowing your run and reducing your jump distance.
Step 2. Maintain your speed ahead of the jump
Don't hesitate or slow down when you reach the jump board. Continue to accelerate until you take off. You can prevent your running speed from dropping by keeping your last two steps as short and fast as possible.
Step 3. Try the hitch-kick
Once you've taken off the jumpboard and are in the air, start moving your legs as if you were pedaling a bicycle. Bring both arms back while in the air so that they are fully extended. Your chest should be out and your back should be arched. Bring your arms extended forward and down toward your feet so you can prepare to land.
Step 4. Use the hang style
Immediately after takeoff, raise your arms in the air and puff out your chest. Stretch your arms as far up as you can, and keep them behind your entire body. At the same time, bend your knees and bring your legs back so that they are behind your whole body like your arms. The chest should guide you as you soar through the air.
When landing, bring your arms and legs forward, and stretch your legs as far as possible
Step 5. Try using the squat (sail) style
After takeoff, bring your feet up so they are almost parallel to the ground and touch your toes. Lower your arms to your sides and hold them so they are straight behind you. Try to keep your body as long and narrow as possible while in the air
