The long jump (also called the broad jump) has been an Olympic event since the very first modern games in 1904. Long jumpers sprint down a running track and jump off from a wooden board that is slightly elevated. They land in a soft sand pit, and the distance from the wooden board to the indentation made by the jumper is measured.
The current long jump world record is 8.95 meters, set by Mike Powell (USA). There have been longer jumps in history, but if the wind speed exceeds 2.0 m/s, or if the wind speed is not measured, new world records are not recognized. Mike Powell’s long jump record has stood since the World Championships in Tokyo in 1991.
Description: Long Jump – Track & Field
Long jumps require a very fast sprint before take-off and a strong leap from the wooden board.
When you have enough speed and power, take-off technique is key. When jumping, you must lower your body’s center of mass slightly to generate a take-off angle of approximately 25 degrees.
The contact of the take-off foot should be full-footed (heels and toes simultaneously). At this moment, the shoulders should be slightly behind the take-off foot.
Thinking upward rather than outward helps achieve longer jumps.
Posture in the air and landing can add a few inches, but these techniques are simpler and do not require years of training. Most of the jump distance comes from run-up speed and leap power.
Progressive overload is a very important principle for track and field events like the long jump. To increase your capacity, your system must be subjected to gradual stress or overload. Increase intensity step by step, and avoid overtraining in the first session.
Long jumpers require more rest than athletes in other track and field disciplines. Usually, 2 days of rest are recommended after each workout. If you train while tired or worn out, it is too late to prevent injury or fatigue.
Watch long jump videos and seek guidance from a track and field coach, or observe long jumpers and sprinters training to learn proper technique.
Trainer Advice: Long Jump – Track & Field
Videos: Long Jump – Track & Field
