Long Jump Cheat Sheet

The key takeaways for beginners – the flat take-off angle, a consistent run-up and the landing that easily decides 20 to 30 cm.

Equipment

Item	Priority	Tip
Running shoes	Medium	Completely sufficient until run-up and take-off run regularly at speed – spikes come later.
Long jump spikes	High	More heel cushioning, often a midfoot strap for the impact – better than sprint spikes.
The runway	Medium	Runway at least 40 m, board only 1.22 × 0.34 m – take a calm look before your first full run-up.

The run-up: your foundation

Find your step count: 10 to 14 steps are enough for beginners – several reps at the same starting pace reveal your natural mark.
Accelerate evenly: No explosive sprint start – controlled acceleration all the way to the board, control beats maximum speed.
Use a check mark: A check mark 6 steps before the board shows whether your rhythm is stable – the last steps then run almost on autopilot.
Use the second-to-last step: Longer and flatter, it lowers your centre of mass and sets up the shorter, active take-off step.

The 3 golden technique rules

Factor 1: Take off flat, not high

Concept: The optimal take-off angle is 18–22°, not 45° – the landing area sits lower than the board, and steepness costs speed. Tip: Plant the foot actively, slightly ahead of your centre of mass, instead of letting it land passively – that shortens ground contact.

Factor 2: 120 milliseconds decide it

Concept: Ground contact on the board lasts only about 120 ms, during which the take-off leg briefly withstands 7 to 12 times body weight. Tip: That window leaves no room for correction – technique has to be automatic beforehand, so dedicated ankle and leg strength work is mandatory.

Factor 3: Actively initiate the landing

Concept: A poor landing easily costs 20–30 cm – more than months of speed training would add to your distance. Tip: Just before touchdown, extend both legs with heels leading, actively push the hips toward the landing point and bend the knees under control.

The 3 flight styles

Style	Trait
Hang (tuck)	Pull the legs toward the toes – the simplest technique, a good entry into the flight phase.
Hang (extended)	Both legs extended, no active movement – more stable, the best target style for most jumpers.
Hitch-kick	The most demanding variant with multiple air-cycling phases – try it once tuck or hang are solid.

Rules, mistakes & safety

Understand fouls & measuring: The plasticine indicator makes every foul visible; measurement always runs to the nearest mark in the sand.
Know the wind rule: Above 2.0 m/s of tailwind a jump no longer counts for record lists, but it still stands for the competition itself.
Fix your gaze: Don't stare at the board – trust your trained check mark, or your stride length and rhythm will drift.
Protect your ankle: About 23% of all long jump injuries affect the ankle – controlled knee bend on landing lowers the risk.

Pro tip: A perfect landing saves more centimetres than another hard run-up session. Drill it in isolation from a short approach – landing technique is the cheapest distance gain long jump has to offer.