Wikihow long jump

Then, run down the center of the track and plant your dominant foot on the ground before you jump. Next, push off and swing the lead knee and the opposite arm upward to increase your force off the ground. As you jump, bring both your legs and arms forward to avoid falling backwards. Finally, bend your knees to maintain balance as you land. Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers.

Please log in with your username or email to continue. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article parts. Tips and Warnings. Related Articles. Article Summary. Part 1. Decide which foot you will take off with. The takeoff foot is the one that hits the takeoff board; it is the foot you jump off the board with.

Generally, a right-handed long jumper takes off with the left foot. New jumpers can try both styles to see which works best. The foot you step forward from is your dominant foot and can be used for the takeoff.

Alternatively, you can determine your takeoff foot by thinking about which foot you kick with or which foot leads when you jump over something, such as a hurdle. Figure out the number of strides you will take. Practice your run-up several times to determine how many strides you'll take before performing the jump. Determine your starting point. To discover the starting point for your jump, start with your back to the sand pit at the point you will jump from. Run toward the area you generally start from, but only run the same number of strides you have determined you will take before jumping.

The spot where you end your last stride is your starting point. Do this several times and adjust your starting point if necessary. Mark the point of your last stride. Do this several times so you can find an average distance based on the number of strides you take.

Place markers at your starting point. You don't need to spend lots of time meditating on your jumps before doing them, but it helps to visualize the steps you'll take. Visualize the push-off and see yourself leaping in the air toward or over your target. You'll be focused on the series of steps and tasks you're about to complete, ensuring a successful jump.

Spring upward into a jump. As soon as you've crouched into a half-squat, immediately spring up into a high jump. Push off from the balls of your feet. Extend your hips, knees, and ankles as far and as quickly as you can. Swing your arms while you jump. Gradually bring your arms behind your back while keeping them at your sides.

When you start to jump up, powerfully swing your arms forward and up into the air. This should help propel you up and provide momentum. Control your landing. Land on the balls of your feet rather than on your toes. Make sure to land with your knees bent and slightly aligned forward. Both of your legs should equally accept the weight of your landing. Part 2. Position your feet. Keep the rest of your body relaxed.

Bend forward slightly. Slowly crouch into a half-squat position on the one foot that is planted. Do this while your torso gradually bends forward. Flex your hips at 30 degrees. Your knees should be bent at 60 degrees and your ankle should be flexed at 25 degrees. This will generate the most power without injuring your knees. As soon as you've crouched forward, immediately spring up into a high jump. Push off from the ball of your foot.

Swiftly bring your arms behind your back. Part 3. Do squats. To do a squat, simply stand with your back straight, against a wall if you'd like.

Your knees should be shoulder-width apart and your legs should be about 18 inches 46 cm in front of you. Slowly squat by sitting down till you are level with your knees. These exercises develop the hamstrings, glutes, and quads which are the key drivers to helping you jump higher. If you feel pain at any time, stop the exercise. Work out your calves by doing calf raises. Build strength in these muscles by gripping a raised surface with your toes and using your calf muscles to do short dips.

You can try doing calf raises with one leg at a time, both legs, or even from a seated position. The calves are another important muscle group in improving your jumping. Try holding some weight while you do this to increase the resistance and build strength.

Improve your flexibility by stretching. Stretch your hamstrings and buttocks by laying on your back with one leg crossed over the other at the knee. Pull the lower leg toward you firmly and steadily. This should stretch the hamstring of the crossed leg. For another exercise, touch your toes while seated, standing, with your legs spread, and with your legs crossed.

If you're not flexible you'll develop an imbalance of strength. Submit a Tip All tip submissions are carefully reviewed before being published. Related wikiHows How to. How to. About This Article.

Co-authored by:. Co-authors: 2. Updated: September 15, Categories: Athletic Jumping. Thanks to all authors for creating a page that has been read 75, times. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. By signing up you are agreeing to receive emails according to our privacy policy.

Follow Us. After sprinting to gain momentum, jumpers launch over a high bar and land on a crash mat on the other side. If you practice often and safely you can learn how to do a high jump! To do the high jump, start by standing 9 to 12 feet from the mat and to the right of it if your right leg is dominant, or to the left if your left leg is dominant. Next, push off with your non-dominant foot and run straight, for about 5 strides before running towards the corner of the mat.

As you approach the mat, rotate your back toward the bar, push off with your non-dominant foot, and drive your knee into the air. Then, pivot your body to face the sky, angle your head back, and arch your back and hips over the bar. Finally, give your legs a kick to lift them up and over the bar. To learn how to use scissor jumps to do the high jump, scroll down!

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Things You'll Need. Related Articles. Article Summary. Part 1. Practice your running technique. When a jumper runs towards the bar they are building the momentum necessary to jump over the bar.

Practice by running towards a gymnastics mat and behaving as if there was a bar in front of it. Prepare to run towards the mat. Therefore, you need to be at least nine feet to the left or the right of the mat before you start running.

If your right leg is dominant you should be to the right of the mat. If your left leg is dominant, go to the left of the mat. Women typically step 9 to 13 feet 2. Begin running. Use your non-dominant foot to push off. Some athletes start low to the ground and will be in an upright position by stride three. Do what is most comfortable for you, but while practicing it may be easier to start standing up.

The path you create with your run will look like a "J" because you run straight and then curve toward the bar at the end.

Run straight toward the corner of the mat for about 5 strides to gain momentum. Begin to curve so you will eventually be parallel with the bar after about 3 strides. Do not accelerate or decelerate. Maintain a consistent speed so your momentum is not lost. Jump towards the mat. The non-dominant leg will automatically be extended as you jump and you'll drive up your opposite knee.

Instead, land on your feet.