How can i improve my long jump distance?

Question

i average bout 17 without scratching and i wanna get 21 feet

any tips

HELPFUL advice

workout routines etc

Answer 1

pratice your starts because that is almost the most important thing because if you mess up then you will have a higher chance of scratching. also to jump farther you probably want to strengthen your legs. to strengthen your calf muscles try jumping up and down without bending your knees for 2 minutes a day. also do at least 50 jumps a day with bending your legs. (this is all in one place.)also try hopping 30 meters on the foot you take off with in the long jump. once it starts getting easier add more jumps, distance, or time to this routine, and make sure that all of your jumps are quality jumps because you are preparing for one jump not many jumps. the better and higher you go in this workout the farther your jumps will be. the last important thing is to practice sprinting. i suggest you sprint 100meters 5 times a day so that you will have more speed when you are jumping and will go farther. as long as you do this every day and dont get lazy and say " oh im not going to do this" you will improve tremedously by the time track season starts. (wich is in like 8 months) i hope this helps and that you can reach your long jump goal. good luck!

Answer 2

to help practice you can place a hurdle in frount of the pit it will make you jump higher, but you need to keep top speed this will increase your distance alot and your form if good will get you another foot easy...