Long Jump Skills Steps Rules and Techniques l World Record Of Long Jump l Long Jump Olympic Record l Rules Of Long Jump

  Long Jump Skills Steps Rules and Techniques  

The Long Jump is a Game/Sport that measures who can jump the farthest horizontal distance. An athlete sprints on a runway, springs from a takeoff board, sails through the air, and lands in a sand-pit.

It is a foul if the athlete steps beyond the take-off board during the run-up.
The phases of Long Jump are the Approach, Takeoff, Flight, and Landing (ATFL).

Long Jump Records:

Long Jump Skills Steps Rules and Techniques
Long Jump Skills Steps Rules and Techniques
Long Jump Skills Steps Rules and Techniques
Long Jump Skills Steps Rules and Techniques


The objective of the approach run is to achieve a good speed. The athlete should develop a good running speed and rhythm. The length of the run should be short for beginners.

The start of the approach run should be always marked. The athlete should begin the run and develop maximum speed before s/he reaches the take off-board. The athlete should be on the balls of the feet at the take-off board.



The take-off begins in the last phase of the approach run. The long jumper should prepare for take-off by lowering the hips and then raising the hips into the take-off phase.

At take-off, make sure the hips are slightly forward of shoulders. When the take-off foot is placed on the board, the take-off foot should go slightly in front of the jumper’s hips and should strike the board.


The speed generates the lift of the body from the take-off. Take-off helps to cover a good distance.

After the take-off, the athlete should push the abdomen forward with hands stretched up, as if you are hanging on a horizontal bar with the abdomen popping outside.


At the landing, the athlete should aim to get the heels as far as possible away from, the take-off board. The heels should land first to make sure that you do not fall behind into the sand.

As the feet make contact with the sand, press the heels downwards .8 aid allows the hamstrings to raise the hips. As the hips rise to twist them to one side and allow the forward momentum to carry the body past the landing position.

  High Jump Skills Steps Rules and Techniques  

High jumpers must clear the crossbar without letting the crossbar fall off.  The high jumper must take off on one foot. In the high jump, athletes have three chances to jump over a crossbar set between two upright posts. The competitors run towards the bar and then take off to make a jump. After clearing the crossbar, they land on the pit.

  Western Roll:  

Western Roll is a technique of high jumping in which the trailing leg lifts first. In this technique, the cross-bar is approached on a diagonal. The inner leg is used for the take-off and the outer leg is kicked up to lead the body sideways over the bar.

Long Jump

  Long Jump World Records in feet:  

World Records8.95Mike POWELL
World Leading 20208.36Jianan WANG
World Championships in Athletics Records8.95Mike POWELL
Olympic Games Records8.90Bob BEAMON

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