When long jumping, try to remember:

  • You need a fast and accurate run up of no more that 11-15 steps
  • Take off from one foot
  • Drive your free knee and arms high into the air
  • Keep your body tall; eyes up or to the front
  • Land with your feet close together; bend at your hips and knees

Find your dominant foot.  If you are not sure of your jumping foot, ask a friend to gently push you forward from behind. The foot that you step forward off is your dominant foot

Image titled Long Jump Step 2

Count your steps. Start with your dominant foot placed on top of the center of the jumping board, since that is where you will want to jump from. Then run at the pace that you are expecting to run towards the jump. Measure off at 5, 6 or 7 steps, counting one step as every time your dominant foot hits the ground.

Run down the track. Take long, fast strides and keep your back straight, looking straight forward. When you come near the jumping board, do not look down, this will cause you to lose momentum.

Jump. Align yourself with your mark and run, just like before. When you come to the board, jump vertically: your speed will carry you forward.

When you jump, you want to shoot your chest out, and look to the sky with your arms in back of your body. Land with your arms and legs in front of you, as close to fully-extended as possible

Throw your body weight forward when you land. Use your remaining forward momentum to do this. You will be measured from the furthest back mark you make so you don’t want to fall backwards

Walk out the back/side of the pit

Watch the video below for a great example of all steps.


When doing a scissors high jump, try to remember:

  • Use a straight run (not curved) up of no more than 8 – 10 steps at about 45 degrees to the bar
  • Drive your leg closest to the bar, up and over the bar first
  • Lift both your legs forward in a scissors action over the bar
  • Land on your feet on the mats (NOT on your back)
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