What is Long Jump?
The Long Jump is an easy plyometric bodyweight hop performed from standing to maximize horizontal distance while training quadriceps, hamstrings, calves and glutes. It emphasizes explosive hip extension, arm swing and controlled landings, suitable for beginners improving power and landing mechanics.
How to Do Long Jump
- Set stance: Stand with feet shoulder-width, shoulders over hips and chin tucked. Evenly distribute weight, grip floor with toes, and brace your core before initiating the jump.
- Pre-tension body: Inhale and exhale to pre-tension shoulders and hips; maintain a neutral spine and active core to store elastic energy for a more powerful takeoff.
- Quarter squat: Bend hips, knees and ankles to a quarter squat keeping shin and torso angles aligned; swing hands behind you and prepare to explode.
- Explode forward: Drive through midfoot and push ground explosively, extend hips and knees while swinging arms forward to increase horizontal distance.
- Controlled landing: Land under control on midfoot to heel, absorb force with hips and knees, keep chest over hips and maintain core bracing.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Start in a standing position with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position.
Maintain a neutral spine as you begin to bend your hips, knees, and ankles. Lower until your legs are in a quarter squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same.
Begin your forward movement by explosively pushing through the ground to jump forward. As you begin to straighten your legs, simultaneously begin to swing your arms forward.
Land from your jump, evenly distributing your weight while allowing your hips and knees to bend to absorb force. Your landing posture should be the same as your jumping posture. Land under control while keeping your core engaged throughout the landing. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your knees should be in line with your toes and your chest should be ahead of your hips.
Repeat for the required amount of repetitions.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Long Jump?
The Long Jump builds explosive leg power, improves hip extension, ankle drive and coordination, and trains landing mechanics to reduce injury risk. It also increases reactive strength, balance and aerobic capacity when done in repeated sets, useful for sports and general leg conditioning.
What common mistakes should I avoid?
Common mistakes include rising onto toes, poor arm swing, shallow knee bend, and stiff landings. Avoid overreaching, leaning back at takeoff, and not bracing the core. These errors reduce distance and increase joint stress—focus on alignment, full hip extension, and controlled landings.
How can I progress or what are alternatives?
Progress by adding distance targets, weighted vests, or single-leg bounds and increasing reps or sets. Alternatives include broad jumps, standing broad jumps with an approach, box jumps, and bounding drills. For beginners, practice lower-intensity hops and focus on landing control before increasing power.