Long jump also known as broad jump is a field event where the athletes combine speed, strength, endurance, and agility to jump as far as possible. It’s a common sport that was widely popular in Ancient Greece and it was a has been part of the Olympics since the first Games in 1896.
How Long Jump Works?
Athletes measure their distance from the jumping point commonly known as “stride”. After Measuring the steps athletes sprint along the runway and jump with the maximum force into the sandpit from the wooden take-off board. The distance traveled from the edge of the board to the landing distance ( feet touched the ground) is measured.
Read More: Glute Stretches for Runners
Long Jump exercises to Improve Distance
If you are competing on a professional level, your goal is to jump farther than all your opponents. It looks simple but in reality, it’s way too hard. Now the question arises
How are you going to beat your opponents in a long-jump tournament?
The answer is mentioned below in the form of exercises. Every long jump exercises mentioned below has the sole purpose to increase your strength, agility, endurance, and power.
Three methods that are going to help to win a long jump tournament
Long Jump Approach
This includes the distance, velocity, and take-off of the athletes. This takes consideration of all the aspects from running to take off for long jump. To increase the distance of the long jump Approach is the first any athletes have to work on.
Long Jump exercises mentioned below are the perfect drill to help jumpers to accelerate and increase his maximum velocity for a perfect Long Jump.
The Long Jump exercises help the athlete to increase its coordination, stability when taking off for a Long Jump.
For a perfect take-off, the athletes have to count every stride ( steps), maintain appropriate speed and posture on each step. On the last steps ( 4-6 left ) athletes accelerate to maximum speed, these steps are the only that counts and predict how far you are going distance.
Take off or Flight portion
The crucial moment where slight imperfections in the Long Jump technique can cost you a win. Jumper has to use explosive power to maximize their jump distance. While jumping, the athlete needs to focus on boost his entire power to legs and in a blink of a second, use it all to push his body off the ground.
Now the athletes are in the air, he has created his body that will minimize air friction which increases his Long Jump distance.
To reduce air friction, the athletes roll their bodies and bring both legs close to his chest and swing his arms backward. This decreases its surface area and reduces air resistance.
The Landing
The ending part and where the athletes feet touch the sand and records are made ( if you are good enough). It’s the last part and important part that can easily turn a good jump into a bad jump. The measurements are marked from the wooden take-off board to mark in the sandpit.
(Note: If Jumpers stumble backward ar accidentally place his hand behind mark that distance is measured).
If your thinking of breaking the world record of Lung Jump which is for
Men: Mike Powell 8.95 m (29 ft 4 1⁄4 in) (1991)
Women: Galina Chistyakova 7.52 m (24 ft 8 in) (1988)
You need to train hard and practice these Long Jump exercises.
Box jump
Why to Perform – This is the best exercise used by athletes for their long jump Workout. To practice this exercise, you are required a box ( 12to 36 inches ) high. Increase height for higher intensity and also you can use one leg.
- Stand straight with your feet hip-width apart, away from a box.
- Sightly bend both your knees and Jump on the box.
- Return to original position, keep your legs joined.
- Perform 2 to 3 sets of 10 to 12 repetitions.
Stairway hops
Why to Perform – This increase is performed using one leg which increases the strength of legs. While practicing on one leg it enables the body to lift and balance your body weight. This exercise boost stability, endurance, and flexibility.
- Begin with standing near a staircase.
- Lift your one leg and maintain your body weight on another leg.
- If difficult to maintain balance, hold any object or a wall close by.
- Bend your knee and exert maximum force to lift yourself from the ground.
- Hop on the stairs with one leg.
- Don’t touch your other leg to the ground.
- Walk back down without losing your balance.
- Switch legs and Repeat.
Tuck jumps
Why to Perform – Tuck jump is mandatory exercises when practice long jumps. It boosts your agility, strength, and stability. When performing Tuck jumps, it enables your body to use the maximum force of your legs to lift the body. Long term practicing Tuck jumps increases the distance you can lift your body. Every athletes perform this exercise like football, cricket, runners etc.
- Stand straight with your feet shoulder-width apart.
- Note:- ( Keep your back straight always during this exercise.)
- Bend your knees to perform a half squat and use maximum force to lift your body into the air.
- For additional momentum swing your arms while lifting your body.
- As you are in the air tuck your knees up towards your chest.
- Don’t lean forward, always bring your knees towards your chest.
- It increases your distance from the ground and boosts your agility and core strength.
- Perform 2 to 3 sets of 10 to 12 repetitions.
Lateral bounds
Why to Perform – It is used by sportsperson where it’s required to change a person direction completely. To boost stability, agility, endurance, and coordination this exercise is practiced.
- Begin with standing straight with your feet shoulder-width apart.
- Raise your right leg above the ground.
- Balance your body weight on your leg foot.
- Do squat with only the left leg and explosively jump to the lateral side.
- Land on your left leg and again balance your body.
- Perform squat with the right leg and jump again to your left ( lateral ) side.
- This completes one repetition.
- Do 3 to 5 sets of 5 to 10 repetitions.
Plyo Jumps
Why to Perform – To build power, endurance, and strength in the lower body for boosting long jump distance. It benefits the body to utilize maximum force in a minimum amount of time.
- Begin with Standing with your feet slightly wider than your hips.
- Perform a squat by lowering your body and bending your knees.
- Keep your back straight.
- Engage your abdominals and push your body upward.
- Use the maximum force of your legs to jump.
- Swing your arms to initiate momentum and lift arms overhead.
- Upon landing, get back down to squat position.
- Practice 2-3 sets of 10 repetitions.
Burpees
Why Perform – To engage your upper body and lower body simultaneously, burpees are the best option. These are high-intensity, full-body exercises that strengthen the heart, lungs, and the entire cardiorespiratory system. Good Muscle endurance and coordination are also key factors of practicing Burpees.
( Note: Divide it into 3 parts to increase the efficiency. Plank; Push-ups; jump )
- Stand straight with your feet shoulder-width apart.
- Place your arms on the floor and get into a high plank position.
- Perform a Push-up and engage your core.
- After Push up stand straight.
- Use explosive force to jump.
- Keep your arms overhead when jumping.
- This counts as 1 rep.
- Practice 2-3 sets of 10 repetitions.
Jumping Split Squats
Why to Perform – This exercise targets our calf muscles, glutes, quads, and stretches our inner thigh which our hard to engage. While landing down there are multiple causes of ankle dislocations.
(Note: Follow the exact steps mentioned below. ) You could add Resistance Band for this exercise.
- Begin by standing straight with your feet shoulder-width apart.
- Bend your knees and use explosive leg force to jump.
- Upon landing, get into a split squat position.
- Bring your left foot forward and right foot backward.
- Lower your body with your front left knee is at a 90-degree angle. Don’t let your right knee touch the floor.
- Jump from the position by pressing off explosively with both legs.
- Switch legs in mid-air and landing in a split squat position.
- Now your right leg is in the forward and the left leg extended backward.
- Practice 2-3 sets of 10 repetitions.
Reverse lunge with Jumping front kick
Why to Perform – This is a mixture of 3 exercises: Lunges; Front kick; Jump. Lunge Stretches hip flexors, glutes, and calf muscles while jump and front kick uses explosive power to boost our performance in long jump. It has a similar technique like the long jump and jumpers must practice this Long Jump exercises.
- Stand straight with your feet shoulder-width apart.
- Step your right foot backward.
- Lower your body by bending left knee to a 90-degree angle.
- Keep your abs, torso, and core engaged.
- Lift your body upward and kick your right leg in front of you as you straighten your left leg.
- While you are about to kick, explosive jump with maximum force.
- Your kick should be followed by a jump.
- If hard to perform, remove the jump from this exercise.
- This counts as 1 rep.
- Switch legs and Practice 2-3 sets of 10 repetitions.
