Exercise
LONG JUMP
Stand
Squat
Form cues
The arm swing is critical — powerful arm swing adds significant jump distance
Aim for a 45-degree launch angle to maximise horizontal distance
Land in an athletic stance with knees bent — do not land with stiff legs
Stick the landing before resetting for the next jump
This is a power exercise — focus on maximal effort on each jump
Instructions
Step-by-step technique
Stand upright with feet hip-width apart and enough clear space in front of you.
Bend the knees and swing the arms back to load the jump.
Explosively drive through both legs and swing the arms forward to generate maximum horizontal distance.
Leave the ground with both feet and extend the legs forward for the landing.
Land softly on both feet with bent knees, absorbing the impact through the ankles, knees, and hips.
Stabilise briefly, then reset and repeat for the desired number of jumps.