Have you ever wondered why the long jump seems simple, yet it's full of tiny details that often cause beginners to give up? Why can a jump be so different just because of a slight misstep or arm swing?
This article aims to help you understand the long jump from the basics, from its history and benefits to proper technique. With this explanation, you'll be more confident, safer during training, and better prepared to achieve even greater jumps.
History of the Long Jump in Athletics
If you think the long jump is just a matter of running and jumping into the sand, this sport actually has a long history. In ancient Greece, the long jump was part of the Olympic Games as early as 708 BC as a training exercise for soldiers.
This sport is considered a symbol of complete physical ability because it combines speed, strength, and body control. This combination of three elements makes the long jump a very challenging sport.
Entering the modern era, the long jump returned to the competition at the 1896 Olympics. The runway, take-off board, and sand pit were then standardized to improve the safety of the competition.
World Athletics establishes technical rules such as the length of the start line, pit sizes, and distance measurement methods. All of these regulations are designed to ensure consistency in competitions worldwide.
Long jump techniques have also evolved rapidly thanks to experiments by athletes worldwide, including hanging and air-walking styles. Understanding the history and evolution of these techniques can help you better appreciate this seemingly simple yet intricate sport.
Also read: Getting to Know the Discus Throwing Sport That Not Many People Know About
Benefits of Long Jump Exercise
1. Increase the strength and explosive power of leg muscles
The long jump requires significant leg strength to generate a powerful push off the board. The quadriceps, hamstrings, glutes, and calves are all working at full capacity during each takeoff.
Regular training helps increase explosive power, making your movements faster and more powerful. Furthermore, improved neuromuscular response makes the body more efficient in pushing off, maintaining rhythm, and landing.
2. Train Coordination, Balance, and Body Posture
The long jump consists of a run-up, a push-off, a glide, and a landing, truly testing your body coordination. You must maintain your speed, adjust your take-off angle, and ensure your body remains stable upon landing.
Regular practice helps improve posture because the body is trained to maintain balance during the hovering phase. After a few weeks, beginners usually begin to notice improved balance and body control during movement.
3. Cardiovascular Benefits and Calorie Burning
Although it may seem short, the Long Jump training sequence requires a significant amount of energy. The fast start increases the heart rate, making the cardiovascular system work harder.
Interval sprints, plyometrics, and resistance training burn a lot of calories in a short time. These workouts are great for increasing stamina, burning fat, and helping maintain a healthy weight .
Also read: Short Distance Running Technique Guide for Maximum Results
Basic Long Jump Techniques for Beginners
1. Starting Position and Short Run
The starting position is an important foundation because it helps you establish a stable and controlled start. You can stand relaxed with your gaze focused on the runway before starting to run at a slow pace.
A run-up typically consists of 10 to 14 strides, depending on your leg length and comfort level. The most important thing isn't how fast you run, but how steady your stride is until you reach the take-off board.
2. Take Off: How to Jump Effectively
Takeoff is the most crucial moment because it directly affects the distance of the jump. The strongest foot should land squarely on the takeoff board and push off at an angle of approximately 18 to 22 degrees for optimal results.
Beginners often jump too high, losing horizontal speed, or push off too close to the edge of the board. Bounding, skipping, and box jump exercises can help improve power and body control when pushing off.
3. Body Position in the Air
The hovering phase must be well controlled to maintain body stability before landing. Two basic styles often used by beginners are the hang style and the hitch kick.
The main goal of this phase is to maintain a stable center of gravity and avoid excessive rotation. The arms can be swung forward to maintain balance while the feet begin to point in preparation for landing.
4. Safe and Optimal Landing
Landing is done with both legs straight out in front of you, with your heels touching the sand first. Then, bend your knees slightly to absorb the weight safely.
Common mistakes include dropping your hands backward or your back hitting the sand first. Practicing landing on a mat or using squat landing techniques can help strengthen your core and maintain stability upon landing.
Also read: Step-by-Step Guide to Mastering Basic Long Jump Techniques
Long Jump Training Tips at Home or at School
You can still improve your long jump ability even if you don't have access to a full-fledged athletic facility. Plyometric exercises like squat jumps, tuck jumps, and bounding can be done in the yard or outdoors to strengthen your leg muscles.
This drill helps gradually improve your push-off accuracy and explosive power. Short sprints of 10 to 30 meters are also important for developing your starting speed and stride rhythm.
You can repeat the sprint several times while focusing on stability and body control. If you want to improve coordination and balance, try exercises like ladder drills, skipping, or standing on one leg.
With this simple combination of exercises, you can gradually develop your long jump technique and strength. The key is consistency and regular warm-up and cool-down to avoid injury.
Maximize Your Long Jump Training with Equipment from SVRG
Long Jump is a sport that seems simple, but it actually requires a combination of technique, coordination, and strength. By understanding its history, benefits, and basic techniques, you can begin training with confidence and maximize your jumps every time you step onto the runway.
Long jump training will be much more effective when you use top-of-the-line equipment from SVRG, such as resistance bands , plyo boxes , or speed ladders . These tools help improve power, flexibility, and stability during long jump training.
If you want to start training more seriously, visit the official SVRG page and choose the equipment that suits your needs. A small investment in training equipment can improve your technique much faster and safer.
