What is the best way to improve my long jump over the summer?

Question

Hi, I'm a sophomore in high school and I just started jumping this year. I started the season barely making 16', and now I jump 18' 8". Now that the outdoor season is over, I want to work on jumping extensively throughout the summer so I can come back to indoor with a 20'+. Our jumping coach is pretty inexperienced, and so I don't receive much assistance there.

What would be the best exercises/workouts for me to do? Which leg muscles should I target to strengthen? And finally, how I do freaking bend my back to correctly doing the hang or hitch kick? Thank you.

Answer 1

Squats squats andmor squats there the best one also try turn the light bulb lunges if not as coches at school

Answer 2

Find a good coach (college level or private) and get them to set out a summer program for you. If you can afford it have a few sessions with him/her to gauge your technique.