You will need
- sports form;
- - lightweight sneakers.
Run crosses. In any form of athletics as an important initial cross training, without it just does. You will not be able to perform a large amount of work in training, if stamina is weak. The rule is to run 5-8 miles at least every other day. Consult with the coach when and how much better to run.
Runs sprint periods training at the stadium. Do some stretching, put on my boot and work through the sprint. The jump length is important not only to have good breath but also to accelerate at an explosive pace. Run 8 lengths of 60-100 meters and note these time periods. Constantly improve them. It is very important for a great jump!
Jump on the spot during the warm-up. There are special complexes of exercises to warm up the body and musculoskeletal system. All that you should perform to the fullest! Another important to make about 50-100 high jumps on the spot to stretch your foot and prepare it to work in training.
Do stretching every day. In addition to running and training each athlete needs to have great flexibility. Without it you will not be able to jump far. This applies to all sports. Pay stretch marks 15-30 minutes a day. Most importantly - pull the back and legs. Can do this both standing and lying down.
Practice jump. Sami jumps in length are produced in a pit of sand, which at some distance is a wooden plank. From her and made himself a push with his feet. You need to develop a sense of distance, to accurately push off and land. All of this can be achieved only during the practice themselves jumping.
Track all the results. To far to jump, in the end, it is important to always monitor your progress. Try every month or even week to increase distance of leap at 1-2 cm It will constantly bring you to new heights. The only way you will learn how to perfectly jump in length.