Long Jump Sprinting Technique to Maximize Distance

[@JorgePelaezz]

Thank you so much for this video 🙏🏼 it’s my first year doing track and my coach put me in long jump cause i’m fast and told me to just run and jump before the line and my first time jumping i got 18’11 i really hope this video makes me jump farther 🙏🏼

[@OutperformOfficial]

You're very welcome. That is a great result for your first competition! Remember that in the long jump the sprint on the approach has to be under control. Best of luck this season!

[@TruzzleBruh]

i got the running down but have been screwing up my jumps recently and my coach didn’t fully teach me, thanks for this great video 👍🏽

[@bredahg]

My pb in long jump is 3m 78cm Today I was at competition and a stranger complemented on my running and jumping technique to my long jump coach And I was SUPER proud because I’m really trying my best on long jump but my only problem is hitting the board, it would be absolutely AMAZING if u cud post a vid on how to improve,or ways to work on,on getting bang on the board Tysm xx

[@OutperformOfficial]

Thanks for the note, that is great to hear! We plan on filming a lot more track and field videos this summer and we'll add hitting the board to the list. Until then we do cover more elements of the approach and developing good board awareness in the Jumping Smarter, Jumping Farther masterclass which is available for purchase. Keep at it and good luck!

[@bredahg]

XPOLY Thank you soooooooo much for considering to put my problem into one of the videos😁 I’ll Definitely be watching out for the video😁 (Ps u got ur channel a new subscriber😁)

[@PercabethYessss]

I have long jump at school today, wish me luck!!

[@rayaboutayeh3226]

This helped me a lot and now I know what to do. I am almost the best

[@w3stern49]

Lol

[@flips_for_life3180]

Thank yall so much. I needed this information. I'm a long jumper at amarillo high and my farthest jump is 21.3 feet

[@tahliyahrodriguez903]

I was to make states and I’m at a 12 I need a 16 helppp !!!

[@vibinvina4309]

I I used to be stuck at around that length too but something that helped me was plyometrics + spikes + seriously practicing my form + getting education from yt about what to do to improve your long jump

[@LiterallyPaulGeorge]

I need 9 inches, just nine inches for my school record Edit) 2 more inches!

[@sruppert99]

Paul George I wanted my school record bad from 8th grade up, and then senior year I finally hit that one big one... but tied the record😂 22'7"

[@LiterallyPaulGeorge]

Seth Ruppert Lol tuff. My schools is 22-5 it’s my last year and I only need 1.25 more inches

[@warrenryan6484]

I can only jump 3 metres 10 cm

[@thetruth5084]

"I need 9 inches"... My ex used to say that all the time... :'(

[@jadon2k7]

The Truth Holy fuck I can’t stop laughing.. sorry

[@cloeenotsayinglol1431]

This is my first year in track and I am at 13.7 feet and I need 14.6 for state

[@OutperformOfficial]

Your close, keep working hard and you'll get there. Good luck!

[@JOSEVAZQUEZ-yk4xg]

Wtf I’m hitting a 19.2 and I’m barely having my city finals for boys frosh

[@josiahray196]

I'm 13 and I jumped 16'5" first year doing long jump

[@jassiiskool264]

14.6 for state? For real?

[@kaykaykay4980]

I hit a 18.5 in 8th

[@thethirdman225]

There is nothing wrong with heel strike. Very few people are taught to run at all, much less correctly. IMHO the secret to all of this is not in the foot, whether dorsiflexed or plantarflexed or whatever. It’s taking the bull by the tail. I always taught kids to run with a good posture. Run tall, don’t tilt the hips and don’t change anything when changing speed because your body will do it for you. If you need to accelerate, you instinctively lean forwards. If your posture is correct, your foot will land behind the position of the CoM quite naturally and the strike will be mainly on the toes. It’s obviously different for middle distance etc.. If you run with good posture and you are as relaxed as you can be - this varies according to how hard you’re trying - your foot strike will be optimal. So yes: deliberately “toesy” is bad. People have this mental block that says heel strike is bad and it’s gone too far, especially with the rise of the fad known as “forefoot running”. Glad to see a proper coach shooting it down.

[@DuckifyJR]

I can now jump 6 metered in long jump thank you 🎉😊❤

[@OutperformOfficial]

That's outstanding! Congratulations and keep at it.

[@Naomi-gr7fm]

Nobody ever taught me about running toesy being bad. Guess it makes sense. We do all those drills dorsiflexed, but using it in running I never thought about it consciously. Would it be fair to say running toesy makes it hard to engage the correct angles and power for the P-step and makes it more common to have problems with reaching for the board?

[@OutperformOfficial]

Hi Naomi, absolutely, toesy running reduces power with each stride because you are dramatically reducing the natural stretch reflex that you get with proper foot contact as well as increasing the time of each stride (your foot is on the ground longer absorbing power). When you land on your toes your lower leg is acting like shock absorber and you won't get maximum power from the larger leg muscles. And to your point, it can make reaching for the board more problematic.

[@symonwoods2879]

It's also my first time doing track I do long and high jump and think that this will help me thx

[@symonwoods2879]

Also I jump a 14,8 and I am 4 11 ft

[@OutperformOfficial]

Welcome! Best of luck

[@RyanMarshallPhoto]

well filmed video! thanks guys

[@jamiberrett7044]

I'm in high school and my coach doesn't work on long jump since I'm the only one that does it so I'm trying to better myself. Thank you for this videos they are very helpful. However, I have a question, how does running with your toes upward help you run? Does it make you faster? Idk how to word it but like how is it better for you

[@janaydeloachsoukup3703]

Hi! Running toes up or "dorsiflexed" does allow you to produce force. Just keep the toes up as you hit the ground so you avoid running on your toes. The more force you're able to produce as you hit the ground with a flatter foot, the faster you are down the runway. Plus it will set you up perfectly for the take off and drive knee. The fastest sprinters in the world as well as the longest jumpers in the world use this dorsiflexion technique to produce more force in a downward direction and as a result, are faster and jump further.

[@SmitefulAres]

Imagine your legs are springs and your feet are the bottoms of the springs. If the front end of the spring lands in front of the mass it is holding, it’s not going to work as well as it should. If the spring lands flat, it can push back harder and faster resulting in a more powerful push.

[@babycania4797]

Thank God !!! Im right!!! They told me among all the coaches they have met i was the only one who dont like toesy athlete because their coaches in the past that its the proper way of running and that im wrong

[@bhawnanayyar1743]

Thnx so much I have athletics day tomorrow you helped me so much

[@gokulrana7739]

Sprint very important to running

[@brsgdudududhhsududuejsydyd9980]

Great explanation! Thank you!

[@weichernooi4385]

Just a quick question, does this ankle dorsiflexion also apply to sprinting? Thanks for the great video btw :) keep it up!

[@OutperformOfficial]

Thanks! Absolutely, having a flat foot strike allows you to take advantage of the 'stretch reflex' of the lower leg muscles and is one of the key elements to developing force production. More force = more speed.

[@janaydeloachsoukup3703]

It does!!! Dorsiflexion allows you to hit the ground with the proper angle to produce force in both sprinting and jumping!

[@emilioestrada5282]

Good one, suscribed 😉

[@rozalina9941]

And here i am watching tutorials how to run to pass my PE exams

[@nicholaslewis7148]

Are those foot contacts truly dorsiflexed or are they neutral? They look neutral to me and then loading into dorsiflexion through contact. Does that constitute dorsiflexed running? Also how safe is forcing dorsiflexion in running. You need good co-contraction to stabilize the foot and share forces properly through the calf to utilize SSC. Does this not present increased tendon risk given you are removing slack as a pose to pretensioning to remove slack and utilize SSC?

[@OutperformOfficial]

Hi Nicholas, great questions/observations, we made 2 follow up videos that deal with doresifnlextion and ground contact that might help kzbin.info/www/bejne/hKukfpVpaKqMorM and kzbin.info/www/bejne/mn-cpHaertqVicU

[@markenp]

I am 13 and i jump 4,19m i hope i can get better!

[@OutperformOfficial]

Keep working hard and enjoying the sport and you most certainly will Levi!

[@markenp]

Thanks!

[@user-vt6sy6wd2l]

im 16yrs and i jumped 4meters and 50 cm (4,50) with not any training and special workout i will Be good to jump most longer in the future?

[@jerneishalewis2173]

Do you land hard or soft in jumping (Triple Jump and Longjump)?

[@jking9025]

Don't even think about that just get the furthest you can no matter how

[@jerneishalewis2173]

Yeah, but which one?

[@lifeinthesaddle7002]

@@jerneishalewis2173 when i jump i land hard

[@alokrathour6306]

Thanks clear the concept

[@jaspalchsmpionchampion8534]

Thanks so much sir

[@yogewaghmare9123]

thanks sir

[@crpf_commando_1385]

good..

[@wornstrat5517]

3:13

[@emilywills1039]

I’m going to region in long jump

[@laveenadsouza2745]

Thank u for information sir...

[@amazingfact6600]

Thanks a lot

[@omtatsahu31]

Nice ,good

[@jigarjames866]

Make a video on workouts

[@Traezaa]

Thanks a lot It helped me

[@itzpaiwaston1271]

Can I use this running technique to run in the park, in general to always run in this style?

[@OutperformOfficial]

For sprinting yes, distance running is different, checkout some of the videos we posted on running technique.

[@tharunkolla5576]

sir,then you only suggest which type of running is better either dorsified or toesed ??

[@chop5388]

Dorsified

[@phillydoesvlogs]

Dorsified

[@shxfistudio]

I am in 6.50 metre I need to make it above 7.00m

[@jaspalchsmpionchampion8534]

Thanks Mame

[@shalinismile8379]

Hello sir regards from india..my kid is 7yrs old..want to make her an athlete events like long jump...plz tell me how to give her practise and food that she should take for stammina..thinking as ur student plz guide sir...🙏

[@banothusrinu8344]

Shalini Smile hi

[@uGotJinxed]

rip no one replied buy hi

[@clivedavis4879]

good

[@shivamani1332]

Sir iam also a sprinter my age is under 14 my 100mtrs timing is 12.05 but my stepping is tooo short and I want to learn step long please explain me to how to step long sir please iam Shiva please make a video sir please

[@HYDRA5050]

Short stepping if Better/ more affichant

[@dishika_ddp5260]

Wish me good luck please. Wish I get selected

[@nicolemina3553]

Pablo está en Inglés no me entero de nada, voy a suspender el examen :')

[@blakemingle2ndchanell70]

My first year my pb is 15.5 feet

[@raaj966]

Landing on the mid foot or heel ?? I just confused 🤔

[@OutperformOfficial]

Land on your forefoot (where the spikes are on your jump shoes).

[@raaj966]

@@OutperformOfficial ball of the foot/ padded portions .. right!!!👣

[@raaj966]

@@OutperformOfficial training available?? I'm interested in learning sprint techniques

[@themediocrehunter4152]

Here for help in parkour

[@audriusurmulevicius1673]

how do i get maximum speed when im long jumping cause i dont know why but when i run i cant run full speed only like 70%

[@OutperformOfficial]

Work on your sprinting mechanics and remember the approach in the LJ is not your maximum speed, it's your maximum controllable speed. Check out this video on sprinting mechanics, should get you started in the right direction kzbin.info/www/bejne/bJ7Cl52Enbebobs

[@38sameerkhan62]

whats good for 100m toe or heel runing

[@thethirdman225]

Neither. Start with good posture and your body will follow. There will be a measure of heel strike. *This is NOT a bad thing.*

[@commandermario4904]

I'm so bad I can do 4m and I'm 12 and on this Thursday I have sports day triple jump....

[@surjitsingh8754]

I didn't get anything at all.. Should I run on toes for long Jump or not?? Please someone tell me

[@OutperformOfficial]

Foot contact should be the forefoot (where the spikes are on the shoe). Keep your foot dorsiflexed and land flat but not making contact with your heels.

[@surjitsingh8754]

@@OutperformOfficial but I'll have to make contact with heels at last step or not ?

[@maheshms5410]

Long jump under 14 2016 la upload kari

[@charliepigginham3671]

I can on,y jump 4.72 m and I’m 11

[@OutperformOfficial]

That's pretty good Charlie, keep working at it and enjoy the sport!

[@kishordhage3528]

Sir how can solve foul during long jump????

[@sruppert99]

kishor dhage don't reach for the board, when on the run up you don't even want to think about the board being there... just run off of it just like if you were sprinting a 100 and you ran right over the board... the penultimate will come naturally and it wont put your hips out of alignment, which causes you to reach out and foul everytime, no matter how far you move back on your mark every jump. I had that problem up until my junior year

[@pacervault3350]

Take off in front of the board.

[@NeemuitdieVerlede]

I need to jump 8.96

[@ornatechaos335]

im just an animator looking for running and jumping references..

[@SJ-cc2il]

I also see a lot of hurdle jumps and box / depth jumps done in a really "toesy" style, makes me cringe. Even international athletes (non-jumpers ofc).

[@yaboyjonez9476]

nice

[@autumnfreeland6113]

I made it to state but and I’m in the 8th grade jumping 18ft. I need to get farther though.

[@OutperformOfficial]

That's great, keep working at it and you'll get there!

[@38sameerkhan62]

please tell me sir

[@savegos]

i need 6 more inches :(

[@jacobgiangiulio6323]

What size spikes do I need

[@michaela5624]

Flux half a size down your regular shoe size

[@gajutakle1066]

I need to only 4.5 meter

[@cameronbell6252]

My only question is why are your athletes on the balls of there feet???

[@OutperformOfficial]

Great question! Athletes are often trained to stay on the balls of their feet because it allows for quicker, more efficient movement and better force application. This position helps in maintaining balance, reducing ground contact time, and improving overall speed and agility, which are crucial in sprinting and many other sports.

[@cameronbell6252]

@@OutperformOfficial Sorry I meant why are they barely on the balls of there feet as my coach trained me so that i stay on the balls of my feet all the time unless runnning 800m.

[@jaspalchsmpionchampion8534]

Thanks so much

[@OutperformOfficial]

You're welcome!