Long Jump Exercise Guide: How to Do Long Jumps Properly

The long jump, also known as the broad jump, is a track and field event that can be performed as a plyometric exercise. The movement was perfected by long jumper Olympic medalists like Jesse Owens, Bob Beamon, Carl Lewis, Mike Powell, and Juan Miguel Echevarría. Long jump competitors are often sprinters who compete in other Olympic games like the high jump or the triple jump.

For a basic variation of this bodyweight exercise, perform a standing long jump. To perform a long jump with maximum distance, practice the running long jump by sprinting up to a take-off board next to a sandpit. During your approach run-through, find your appropriate last step with your takeoff foot. Once in mid-air, there are three flight techniques to counter your forward rotation from your takeoff speed: hang, sail, and hitch-kick.

You activate muscles across your entire body when performing your longest jumps.

• Lower body: With practice and proper jump technique, the long jump can increase explosive power in your takeoff leg, activating your glutes, hamstrings, calves, and quadriceps.
• Core: Keep your core engaged during your long jumps to maintain stability throughout the exercise.
• Upper body: To achieve maximum speed, use your upper body to form the proper takeoff angle and work muscles like your deltoids, pectorals, and biceps.

For standing long jumps, begin by performing 2–5 sets of 3–5 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Start in a standing position with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position.
3. 3. Maintain a neutral spine as you begin to bend your hips, knees, and ankles. Lower until your legs are in a quarter squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same.
4. 4. Begin your forward movement by explosively pushing through the ground to jump forward. As you begin to straighten your legs, simultaneously begin to swing your arms forward.
5. 5. Land from your jump, evenly distributing your weight while allowing your hips and knees to bend to absorb force. Your landing posture should be the same as your jumping posture. Land under control while keeping your core engaged throughout the landing. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your knees should be in line with your toes and your chest should be ahead of your hips.
6. 6. Stick the landing and repeat for the desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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