Standing Long Jump Practice

A measuring tape

Chalk or tape for marking the takeoff line

A soft landing area — sand pit, grass, or a gym mat

Find a good jumping surface with a soft landing zone. A sand pit is ideal (like at a school long jump area). Grass works. A gym mat for indoor practice works too.

Mark a takeoff line with chalk or tape. This is the line your child's toes must stay behind.

Teach the stance: feet shoulder-width apart, toes right at the line. Arms relaxed at the sides.

The takeoff: swing arms backward while bending knees into a quarter squat. Then explosively swing arms forward and upward while straightening the legs and jumping forward. The arm swing generates real distance — it's not just for show.

In the air: bring knees up toward the chest and reach feet forward for landing. The goal is to land as far forward as possible.

Landing: both feet should hit the ground at the same time. Bend knees to absorb impact. Arms reach forward for balance.

Measure from the takeoff line to the nearest point of contact (usually the back of the heels). This is the official distance.

Take 5 attempts. Record the best. Try again next week and beat it.

The arm swing is responsible for about 20% of the jump distance. Practice the arm swing separately — swing back, then forward and up explosively — until it's powerful and coordinated.

The best long jumpers in the world take off at a 45-degree angle. Coach your child to jump outward, not upward. "Jump to the horizon, not to the sky."

Land with both feet. A two-footed landing is more stable, safer, and the official technique.

Standing long jump is a standard fitness test in most school PE programs. Regular practice means your child will perform well and feel confident during testing.

Track measurements on a chart. Seeing the numbers increase over weeks and months is incredibly motivating and teaches the value of consistent practice.