A good long jump comes from a fast, consistent approach, a slightly lowered penultimate step, a powerful take-off from the board, and a flight technique (sail, hang or hitch-kick) that sets up a landing with the feet forward. The jump is measured from the take-off line to the nearest mark in the sand.
Long jump phases
| Phase | Key point |
|---|---|
| Approach | 12 to 20 strides, accelerating to the board |
| Penultimate step | Slightly longer and lower to prepare take-off |
| Take-off | Flat foot plant, drive knee and arms up |
| Flight | Sail, hang or hitch-kick to stay balanced |
| Landing | Legs extended forward, fall forward or to the side |
Tips to jump further
- Measure your approach and use a check mark.
- Focus on speed you can control at take-off.
- Keep your head up and eyes forward.
- Practise short-approach jumps for technique.
- Strengthen legs and core for take-off power.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Rules reference: World Athletics Book of Rules (Competition and Technical Rules). High school (NFHS) and college (NCAA) competitions have their own rulebooks with some differences.
Frequently asked questions
How is the long jump measured?
From the take-off line to the closest mark in the sand made by any part of the body.
What counts as a foul?
Touching the ground beyond the take-off line, taking off from outside the ends of the board, or landing outside the pit first.
What is the hitch-kick?
A flight technique where the jumper cycles the legs in the air to stay upright.
