Long Jump Drills: 8 Exercises to Add Distance (2026)

By Mike Chen · May 24, 2026

Long Jump Training: Building Distance Step by Step

The long jump combines speed, power, and technique in a single explosive movement. Whether you're a high school track athlete looking to add inches to your PR or a recreational jumper wanting to improve, these 8 training drills target every phase of the jump, from approach to landing.

Drill 1: Approach Run Acceleration

The approach run generates 80% of your jumping distance. Practice 20-30 meter acceleration runs focusing on:

Gradual speed buildup (not full sprint from the start)
Consistent stride pattern to hit the takeoff board
Upright posture in the final 5 meters

Run 6-8 repetitions with full recovery between each. Mark your starting point and count strides to develop consistency.

Drill 2: Takeoff Board Practice

Set up a takeoff board (or tape line) and practice hitting it at speed. The goal is to plant your takeoff foot flat and drive your opposite knee upward at a 45-degree angle. Focus on:

Penultimate stride slightly longer than normal (lowers center of gravity)
Takeoff stride slightly shorter (converts horizontal speed to vertical lift)
Arms driving forward and up simultaneously with the knee drive

Drill 3: Bounding (Speed Bounds)

Bounding develops the explosive leg power needed for takeoff. Perform exaggerated running strides covering maximum distance with each step:

3 sets of 30 meters
Focus on full knee extension and powerful arm swing
Land on the ball of the foot, not flat-footed

Drill 4: Standing Long Jump

This classic drill isolates the explosive power component without approach speed. Stand with feet shoulder-width apart, swing arms back, then explode forward. Key points:

Full arm swing from behind to overhead during takeoff
Drive hips forward aggressively
Extend legs fully before landing
Land with feet together, heels marking the distance

Perform 5 jumps per set, 3 sets, with 2 minutes rest between sets.

Drill 5: Depth Jumps

Step off a 12-18 inch box, land softly, and immediately explode upward into a maximum vertical jump. This plyometric drill trains the stretch-shortening cycle that powers your takeoff:

3 sets of 5 jumps
Minimize ground contact time (think "hot ground")
Progress to higher boxes as you improve

Drill 6: Hang Technique (Flight Phase)

Practice the hang position mid-air: after takeoff, extend your body fully (the "hang" position) with arms overhead and legs extended forward. This drill helps you maintain balance and maximize distance in the air. Use a short approach (5-7 strides) and focus on body position after takeoff.

Drill 7: Landing Practice

Many jumpers lose 6-12 inches on poor landings. Practice landing with both feet together, knees bent, and arms swinging forward past your feet. The key is to NOT sit back on landing. Your heels should mark the farthest point, and your momentum should carry you forward out of the pit.

Drill 8: Sprint + Jump Combination

Combine everything: full-speed approach run into a complete jump. This is your competition rehearsal. Do 4-6 full jumps per session with complete recovery (5 minutes) between each. Video record your jumps to analyze form.