Do you want to win every long jump competition you participate in? Keep reading…
Step 1. Use an appropriate long jump platform to train and make sure everything is safe
Step 2. Find your deadlift leg
Stand with your feet shoulder-width apart and drop forward. The leg you will use to support yourself is the deadlift one. Repeat this exercise 3 or more times to make sure you are doing it correctly.
Step 3. Run
The footboard should have a normal white plank with a thin strip of wood. Line up the heel with the wood strip, close but not touching it. The platform should be just before the sand. Run backwards on the track and count 13, 15 or 17 steps. Put a mark in the desired place.
Step 4. Run past the dais
Run as if you were going to jump and ask someone to notice where your foot touches on the platform. If it touched the wooden part, the jump would be zero. If this happens, you will need to reposition the starting signal until you are able to break away from the board perfectly. Don't skip this step.
Step 5. Skip
Run as fast as you can, just like you did before when you were running to measure distance, because faster speed equals greater distance. Don't look at the platform and don't think about it. Look as far as you can in front of you, Not downward. This will help you jump farther.
Swing your arms as high as possible and bring your legs forward when you hit the dais.
Try to get your whole body straight in the jump so that you have enough inertia to jump without falling backwards or putting your hands behind you.
Step 6. Land
Land with your knees bent in front of you as you try to touch your toes with your hands. The judges will measure the rearmost point of your landing, which you left in the sand; therefore, try to fall forward.
Step 7. After the jump
Always remember to get out of the sand sideways or going straight.
- Ask your trainer for a training program to improve flexibility, endurance and strength in the legs.
- Do your best and stretch your legs forward as much as possible. You will be able to cover a greater distance.
- Never swing your legs in the air. You may fall backwards.
- When you step on the platform, repeat the movements you tried in training: jump as high and as far as possible.
- Never look at the platform or the ground when taking a run.
- Look ahead and choose a landing spot.
- Drink at least one liter of water in the hour before a race.
- Always run at full speed, in every attempt.
- To train yourself to improve the height of your jumps, you can jump from side to side of a pin or small plastic basket - when this becomes too easy, use a taller object (be careful).
- Make sure you have the right equipment before starting.
- Make sure everything is safe and that there is someone with you who can help you in the event of an injury.