At first glance, the long jump looks very simple. You just run and jump into the sand pool. However, this sport is far more technical than most people think. This article illustrates the importance of proper attitude and technique in long jumps.
Step
Step 1. Check your long jump area
Pay attention to all aspects that will affect your jump, for example:
- Jumpboard position. Make sure you can run the distance between the board and the pool before the initial jump.
- Track width. You have to run in the middle of the track so you don't get off track.
- Track building material. If the track is made of rubber, you can use spikes.
Step 2. Determine your dominant foot
Ask a friend to help push from behind. The foot that steps forward is your dominant foot.
Step 3. Count your steps
Start by placing your dominant foot in the middle of the jump board because this is where you will be jumping. Then, run at the required speed to jump. Measure at 5, 6, or 7 steps, counting one step each time your dominant foot hits the ground.
Step 4. Mark your landing point
Mark with stones or tape at the edge of the track. Make sure the sign is easy to see, even if someone else is using a similar object.
Check your mark. The check is done by run through, i.e. running as if you are going to jump, but only continuing to run to the sand pool
Step 5. Get into your position
Set your foot in the middle of the track in line with your mark. Maybe you need to ask someone else to step aside. Make sure no one is crossing the track while you are running.
Step 6. Ask someone to check your position on the jumping board
If you need to adjust the position, move the sign away from or toward the sand pool.
Step 7. Run across the track
Run with long, fast strides, and look straight ahead. When you're near the jumping board, don't look down because you'll lose momentum.
Step 8. Move the mark if it needs to be adjusted
Step 9. Recheck your marks
If you feel your mark is still missing, do a run through again until it feels right.
Step 10. Jump
Align your body with the mark and run as before. When you come to the board, jump vertically. Your speed will catapult your body forward.
When jumping, it's a good idea to jerk your chest forward, and look up into the sky with your hands behind your body. Land with both hands and feet in front of you as far from the body as possible
Step 11. Throw your weight forward as you land
Use your remaining forward momentum. The jump distance will be measured at the rearmost landing point. So make sure you don't fall backwards.
Step 12. Exit from the front/side of the sand pool
Tips
- Keep your head straight. Make sure your chin is parallel to the ground and your eyes are straight up. When you look down, the jump goes down.
- Stand up straight so you can breathe regularly and get all the air you need.
- Try throwing your arms back, then jerking them forward. You can make a big impact at the landing point. Also, land with both knees bent to prevent injury.
- Don't look at things that distract you.
- Jump with your dominant foot, and don't be afraid to jump before you hit the board.
- Practice hard, but don't jump more than 10 times in a session.
- Push your back to keep your eyes and head up as you run on the track.
- Never step across the line and land on both feet.
- If possible, wear spikes as they can increase grip when running on the track.
- If you find it difficult, don't hesitate to ask a trainer or jumper who is more skilled and experienced.
