Athletes in the long jump employ a combination of techniques and strategies to maximize their distance, starting with a powerful approach run that builds speed and momentum. The optimal run-up is typically around 8 to 12 strides, allowing athletes to reach their maximum velocity while maintaining control and rhythm. As they approach the take-off board, they must focus on their last few strides, which should be gradually shortened to prepare for a powerful take-off. The take-off technique emphasizes explosive vertical lift, where athletes aim to push off the board with one foot while bringing the opposite knee up to generate height and distance.
In addition to physical techniques, athletes also concentrate on their body positioning during the flight phase. They employ a 'hurdling' technique to maximize hang time and minimize drag, pulling their legs up into a tucked position and then extending them forward just before landing. This adjustment helps them maintain forward momentum while ensuring a safe landing. Athletes also work on their landing skills to ensure their feet extend beyond the take-off point upon landing; this requires practice to fine-tune their body angle and foot placement for optimal distance. These techniques, combined with strength training, flexibility work, and mental preparation, are crucial for athletes to achieve their best performance in the long jump.