The long jump is an athletics event in which athletes sprint down a runway, take off from a board and jump as far as possible into a sand pit. A jump is measured from the front edge of the take-off board to the nearest mark in the sand made by any part of the body, and it is a foul if the athlete’s foot goes past the board’s edge.
It looks simple, but a good long jump depends on speed, accuracy and technique working together. This guide explains the phases of the jump and the main rules used in competition.
The Four Phases of the Long Jump
Coaches usually break the long jump into four connected phases.
- Approach: the run-up, where the athlete builds controlled speed.
- Take-off: the final step onto the board, where speed is turned into lift.
- Flight: the time in the air, where the athlete keeps balance.
- Landing: the moment of contact with the sand, where distance can be gained or lost.
The Approach
Senior jumpers often use a run-up of around sixteen to twenty-two strides, while beginners use a shorter one. The aim is to reach high, controlled speed at the board with the take-off foot landing in the right place. Athletes measure their run-up and use a check mark on the runway so it is consistent every time.
- Accelerate smoothly rather than sprinting flat out from the first step.
- Stay tall in the last few strides.
- Slightly lower the hips on the second-last step to prepare for take-off.
- Look ahead, not down at the board.
Take-Off and Flight
At take-off, the athlete plants the foot flat and quickly on the board and drives the opposite knee and arms upward. The body should leave the board at a fairly low angle, because horizontal speed is the main source of distance.
In the air, jumpers use one of three common techniques to stay balanced and prepare the landing.
- Sail: the simplest style, where the legs are brought forward together. Common with beginners.
- Hang: the body stretches out with arms overhead, then folds forward before landing.
- Hitch kick: the athlete keeps cycling the legs in the air, as if running, which helps control forward rotation.
Elite athletes in every sport combine speed and timing, from jumpers to footballers. Some of the best-known football names are listed in this feature on top earning footballers.
Landing
Since distance is measured to the closest mark, a poor landing can cost a lot. Jumpers extend both legs forward, heels reaching out, and then bend the knees on contact so the body moves forward past the feet. Falling backward or putting a hand down behind the feet shortens the measurement.
Key Rules of the Long Jump
- Fouls: a jump is a foul if the take-off foot breaks the plane of the front edge of the board, or if the athlete takes off from outside the ends of the board.
- Measurement: distance is measured at right angles from the front edge of the board to the nearest mark in the landing area.
- Walking back: after landing, the athlete must walk forward out of the pit, not back through the sand.
- Time limit: athletes have a limited time, usually one minute, to begin each attempt once called.
- Wind: for records, the tailwind must not exceed two metres per second, otherwise the mark is wind-assisted.
How Competitions Work
At most major meetings, each athlete has three attempts. The leading jumpers after three rounds, often eight, receive three further attempts. The winner is the athlete with the single longest legal jump. If two athletes tie, the second-best jump decides the order.
Clubs and schools often use a take-off zone instead of a board for young beginners, which helps them focus on technique rather than accuracy. For more sport features and explainers, the sports features hub is worth a look.
Takeaway
The long jump rewards controlled speed, an accurate take-off and a balanced flight and landing. Learn the four phases, respect the foul line and practise a consistent run-up, and every jump will have a better chance of counting.