1. Find your dominant foot to take off from
Ask someone with you to push you from behind to see which is your dominant foot. The first foot that you take a step forward with will be the foot you take off from when you perform the long jump.
2. Get your mark
It is crucial to get your mark so you can know where to start sprinting and start jumping without going over the designated area you're required to jump from. To get your mark, place your foot on the line from which you're designated to jump off from. Then sprint down the track at the same speed that you will perform your long jump. Count each step as you are doing this and count up to a certain number of steps (14, 16, 18, etc.) Once you have reached those certain number of steps, mark the exact area from which you took your last step. This is where you will start your long jump.
3. Run down the track
Start your sprint from the area you marked when you counted your steps. Take long strides, with your knees up, and back straight. Good running form is crucial to long jump.
4. Jump
When you reach your designated area from which you take off from, make sure to take off vertically. It is the best way to maximize your distance. Get a good knee lift and have your arms back and legs back mid air. When you land, try to have both your arms and legs out in front of you.
Long jump is a very technical and difficult track and field event. As you become more advanced, you learn that little things such as proper sprint form, a good knee lift, having your arms and legs out forward when you land, etc., are crucial to maximizing your distance.
