Step 1: Run up
In the run up phase, strive for consistency and speed. The long jumper
gets a huge boost from the run up before the jump. The speed greatly
affects the jump distance. The jumper must also take note to jump
before the foul line. Otherwise, no matter the distance, the jump
would be void.
Expert male jumpers take about 20 strides, while female jumpers take about
16 strides. For the beginner, start with 8 strides. As you approach
the jumping board, do not hesitate and slow down. Maintain your
velocity – you should be at top speed right before takeoff – and look
straight ahead.
Step 2: Takeoff
Your takeoff leg is the one that stays on the ground to support your
weight when you kick a ball. Usually, if you are right-handed, your
takeoff leg will be your left leg. When taking off, the aim is to
attain height so that you can stay in flight longer and further.
Place the foot flat on the ground for takeoff. Taking off heel-first
will reduce your speed, while taking off on the toes decreases
stability and increases risk of injury.
Step 3 : Flight
There are a few techniques, namely the sail, the hang, and the hitch-kick. But the hang and hitch-kick techniques are arguably effective only if you can jump further than five meters. The sail is recommended for beginners. To do the sail technique, thrust your free leg in front of your body as long as possible. The takeoff leg will follow suit into the same position of the free leg mid flight. Lastly, bring your arms forward, as if you are trying to reach for your toes.
Step 4: Landing
When landing, it is imperative not to fall backwards into the landing pit. Bring your heels up and your head down towards your knees. Jumpers often fall forward or sideways after landing on their heels. Every inch counts.