How to win in long jump

The long jump is one of the most spectacular disciplines in athletics. Athletes prepare for years to achieve perfect technique and maximum power during the jump. But winning in the long jump is not just a matter of physical strength or perfect technique, but also of strategy and a winning mentality.

The technique of the long jump

To perform an effective long jump, the athlete must have good running speed and correct body position during the flight. The run-up phase is essential: the athlete must run with long and fast steps, keeping their torso upright and eyes fixed on the starting point.

In the impulse phase, the athlete must make a powerful leap on the supporting leg, extending the pelvis and pushing with the free leg upwards. During the flight, the athlete must keep their legs straight and together, trying to glide as much as possible in the air.

The strategy of the long jump

In addition to perfect technique, having a good strategy is important to win in long jump. The athlete must know their own limits and those of their opponents, choosing the right moment to make the best possible jump. It is also important to manage pressure and maintain concentration even under stress.

The winning mentality

Finally, having a winning mentality is fundamental to win in long jump. The athlete must be determined and motivated to give their best, even in the face of difficulties. They must be able to face defeat with a positive attitude, learning from mistakes and working hard to improve.

In summary, to win in long jump it is necessary to have a combination of perfect technique, effective strategy, and winning mentality. Only then can success be achieved in this spectacular discipline of athletics.

Basic technique for the long jump

The long jump is a discipline that requires good technique to achieve satisfactory results. Here is the basic technique for the long jump:

Approach run

The approach run is fundamental to the success of the long jump. The run must be performed with regular steps, maintaining a constant rhythm and gradually accelerating up to the last step before the jump.

Impulse

The impulse is the action that precedes the actual jump. The athlete must push energetically with the supporting leg, fully extending the knee and raising the heel of the free leg towards the buttocks.

Landing

Landing is the last phase of the long jump. The athlete must try to land on their toes, bending their knees and absorbing the impact with their legs. It is important to maintain balance and not fall backwards.

Other useful tips

• Maintain an upright posture throughout the approach run;
• Make a powerful leap at the moment of impulse;
• Keep your eyes fixed on a distant point to maintain good stability during the jump;
• Train the strength of your legs and back to improve your jumping power.

By following these tips and training consistently, you can improve your technique in long jump and achieve better results.

Exercises to Improve Technique

To improve technique in long jump, it is important to train regularly and focus on proper form. Here are some exercises that can help achieve this goal:

Warm-up Running Exercise

Before starting any exercise, it is important to do a good warm-up run. Running for at least 10-15 minutes can help prepare the muscles and increase flexibility. In addition, running can also improve balance and coordination.

High Jump Exercise

The high jump exercise can help improve long jump technique. In this exercise, the jumper must jump over an obstacle or a high platform, trying to reach the maximum height possible. This exercise can help develop leg strength and the necessary explosiveness for long jump.

Slide Exercise

The slide exercise involves running towards an imaginary point and then sliding on the floor with legs extended. This exercise can help train body position during long jump and improve balance and stability.

Rope Jumping Exercise

Rope jumping can help improve leg explosiveness and coordination. Jumping rope for at least 5-10 minutes every day can also increase cardiovascular endurance.

Landing Technique Exercise

To improve landing technique, it is important to train regularly on a mat or soft platform. In this way, multiple repetitions of long jump can be performed without damaging the joints. Focus on correct body position during landing and try to maintain control of movements.

• Always remember to perform these exercises under the supervision of a professional coach.
• Start slowly and gradually increase the intensity of the exercises to avoid injuries.
• Always maintain good posture during exercises and try to focus on proper form.

Strength and Muscle Power Training

To improve long jump, it is essential to train strength and muscle power. There are several exercises that can be used to achieve this goal.

Squats

Squats are a very effective exercise for developing leg strength. To perform a squat correctly, stand with your feet shoulder-width apart, keep your hands behind your head or in front of your chest, and bend your knees until you form a 90-degree angle. Keep your back straight while performing the exercise.

Plyometrics

Plyometrics are a series of exercises that involve repeated jumps to improve muscular power. One of the most common is box jumping: starting from a stationary position, jumping onto a box and then quickly stepping down. This exercise helps improve speed and explosiveness in long jumps.

Push-ups

Push-ups are an exercise that may seem simple but actually requires a lot of upper body strength. To do a push-up, lie on the ground with your hands shoulder-width apart and feet together. Bend your arms until your chest touches the floor, then push back up to the starting position.

Weight Training

Weight training can be very effective for improving overall muscular strength. Exercises that involve lower limbs, such as squats and weight lifting, are particularly useful for improving long jump performance.

• Example: Do three sets of 10 repetitions of squats with a weight equal to 70% of maximum capacity.
• Example: Do three sets of eight repetitions of weight lifting with a weight equal to 60% of maximum capacity.

Always remember to consult a professional before starting any intense training program. Also, don't forget to warm up before training and stretch afterwards to avoid muscle injuries.

Winning Mindset

To succeed in long jump, it is not enough to possess only the necessary physical abilities. It is equally important to develop a winning mindset that allows you to overcome obstacles and reach your goals.

Focus on Your Goals

First and foremost, you must have a clear and defined goal. This will help you stay motivated during workouts and competitions. When you have a well-defined goal, you are more likely to make sacrifices to achieve it.

For example, if your goal is to jump 7 meters, you should focus on this number and visualize it in your mind every time you jump. This way, you can create a mental image of the distance you want to reach and constantly work towards getting closer to your goal.

Believe in Yourself

In addition to having a clear goal, you must also firmly believe that you can achieve it. Self-confidence is essential for success in long jump.

If you think you are not up to the task or if you are afraid of failing, these negative emotions can negatively affect your performance and prevent you from giving your best. On the other hand, if you focus on your inner strength and believe that you can do it, you will be more motivated and determined to achieve your goal.

Learn from Your Mistakes

No one is perfect, and we all make mistakes. However, what really matters is how you react to mistakes and defeats. Instead of giving up or becoming demoralized, you must learn from your failure and use this experience to improve your performance in the future.

For example, if you made a mistake during a race, analyze your technique and try to understand where you went wrong. Then, work on those specific aspects during the next training sessions to avoid repeating the same error in the future.

• Focus on your goals
• Believe in yourself
• Learn from your mistakes

By following these tips and developing a winning mindset, you can increase your chances of success in long jump.

Conclusion

Long jump requires physical and mental skills. Developing a winning mindset can make the difference between success and failure. Focus on your goals, believe in yourself, and learn from your mistakes to constantly improve your performance.