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The long jump consists of four phases which are the:

From a standing start, the approach run should be a gradual build up so that maximum speed is reached at the board. Stay relaxed, run up should be the same every time, and do not look down at the board

Training Tip: Practice doing acceleration runs on the track over your run up distance, then do a little take off at the end to see if you hit the same spot every time.

2. The take off

A fast, flat and quick foot on the board, head and hips staying straight ahead. Drive up with the free knee

Training Tip: To work on the take off, practice from a short approach e. g., 6, 8 or 10 strides, being quick and active off the ground.

3. Flight

Hold the free knee, bring the other leg (take off leg) up to meet the free leg, arms are over head – then into jack knife position

Training Tip: Practice holding the free knee by taking off over a low hurdle or a sponge bag in the pit. Get some extra air time by jumping off an inclined ramp.

Land feet together ahead of body, knees bend on contact, body moves beyond the foot marks.

Training Tip: Try to keep the feet up as long as possible by having something to aim at. Make a mound with the sand at a distance you are trying to get over. Or have your coach stand with a towel hanging off a pole over the middle of the pit so that when you jump you try to touch the towel – which will stop you from falling forward too quickly.

This page was last updated on 20/05/04