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What exercises can i do to increase my high jump and long jump?

What exercises can i do to increase my high jump and long jump?

FIND A RUNNING TRACK WITH A LONG JUMP PIT AND RUNWAY
Doing the long jump begins on the long jump runway, the strip of track that leads up to the long jump pit. You are required to take off and jump from before a line (typically known as the "board" or painted on the runway) and your jump is measured from the distance between the board and the first mark that you make when you land from your jump.

Step2 STARTING YOUR APPROACH AND RUN-UP

Begin a decent distance away from the long jump pit (usually about 10-12 strides away is ok for beginners, 14-18 for advanced jumpers) not worrying about your foot position on the board just yet (after you start practicing you can measure the exact distance you need to have your plant foot be directly on the board to maximize your distance). Begin your run up knowing that you must be at your top speed right before you take off for the pit.

Step3 RUNNING DOWN THE RUNWAY

Completing a successful long jump requires speed and power. As you run down the runway and prepare to jump, your speed should be increasing as you approach the pit. Focus your eyes ahead and picture in your mind how you will take off and hang in the air. Be relaxed and focus your mind on speed, speed, and speed.

Step4 THE TAKE-OFF

As you get closer to the long jump board your body should be in a controlled state and the step right before you take off (the "penultimate" step) will be a bit shorter as your hips drop slightly and you translate your energy from the speed you have into distance. Drive your take-off leg up and out and move into your "hang" position as you are in the air.

Step5 IN THE AIR

While you are in the air, you can do what comes most natural to you. Advanced long jump techniques include the "hang" technique where you try to keep your legs up for as long as possible before landing, or a "hitch-kick" technique where your legs rotate once over and then move into the hang position. Another technique jumpers use is the "bicycle" where you rotate your legs up and down and forward as if you were riding a bicycle, with the aim of course, being greater distance to the jump. What you do in the air depends on your own preference, so try out what feels best for you!

Step6 THE LANDING

Landing your long jump well involves extending your feet as far as possible. Because your jump is measured from the edge of the board to your first mark, you can have a great jump but a poor landing and it will cost you significant distance. You want to land with your feet out in front of you and you follow through with your landing by going "through" the jump. Picture impacting the sand with your feet and the rest of your body following right through that initial mark. Some jumpers twist their bodies to the side to prevent any unintended marks from being measured (a more advanced technique), but again, do what is most comfortable from you to start and adjust as you improve or get more serious in the event. Good luck!

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