What Is a Long Jump?

Long jumps, often referred to as the broad jump, are athletic events that can be done as a plyometric training exercise. The move was developed by long jumpers Olympic medalists such as Jesse Owens, Bob Beamon, Carl Lewis, Mike Powell as well as Juan Miguel Echevarria. Long jumpers are usually athletes in sprinting who also compete in other Olympic events like the high jump or triple jump.

For an easy version of this exercise that is based on body weight do a standing long jump. To be able to perform a long leap at the maximum distance, you can practice this running leap by running towards a take-off platform close to a Sandpit. 

During your run-through for your approach make sure you take the appropriate final step to take off with your foot. In mid-air, there are three different flight strategies to deter your forward spin from the speed of takeoff such as sail, hang, and hitch-kick. Give a try to an online height calculator for the calculation of a future height.

Which Muscles Do Long Jumps Activate?

Your muscles are activated across your entire body while performing the longest jumps.

Lower body: With a little practice and the correct technique to jump Long jumps will increase the power of the leg that you take off, stimulating your glutes, hamstrings, quadriceps, and calves.

Core: Make sure your core stays engaged during long jumps in order to keep your balance throughout the entire exercise.

Lower body. In order to attain the maximum speed, utilize your upper body muscles to achieve the correct angle for takeoff and to work muscles that are similar to your pectorals, deltoids, and Biceps. 

For note, the future height calculator will help you to predict the height of a kid.

How to do it properly?

For long jumps that are standing start by doing 2-5 sets of 3-4 repetitions. Sets and repetitions should be chosen depending on your ability to keep the correct technique throughout every set.

Begin in a standing posture with your feet spread shoulder-width apart, and slightly bent in your knees. Your shoulders should rest directly above your hips and you should maintain an even neck and head posture. Arms should remain straight and at your side. Your chin must remain in a tucked position during the move like you would hold an egg in your chin.

Equally, distribute your weight and grip the floor using your feet to achieve an even and stable posture. Make sure to stretch your hips and shoulders by taking a deep breath and an exhale. Engage your core. 

Focus

Keep your spine neutral when you begin to bend your knees, hips, and ankles. Your arms should be in a position that has an incline in your elbows. When you are lowering into your jump position, allow your hands to move in front of your body. The torso angle and your shin angle should be roughly identical.

Start your forward motion by accelerating your push through the ground in order to leap ahead. When you are beginning a straightening of your leg, begin swinging your arms upwards.

When you land from your jump and evenly distribute your weight, make sure your knees and hips are able to bend to absorb the force. Your landing position should be similar to your jumping position. You should land with control and keep your core engaged during the landing. Your bodyweight should be incorporated in your heel and midfoot as you keep your toes in a good position. Your chest should be in front of your hips.

Make sure to stick the landing and repeat until you reach the desired number of repetitions.

How can you work out safely and avoid injury?

If you’ve had a prior or existing health issue be sure to consult your doctor prior to embarking on an exercise regimen. The correct exercise technique is vital for the security and efficiency of an exercise routine However, you might need to modify your exercises in order to get the best results on your specific requirements. Make sure you choose the weight that will allow you to control your body during the exercise. While doing any exercise be aware of your body and then stop as soon as you notice discomfort or pain.

For continual improvement and to increase your body’s strength, include the proper warm-ups, rest along with nutrition, into your workout routine. You should rest for between 24 and 48 hours prior to training similar muscle groups in order to ensure enough recovery.