Long Jump
highSpeed to take-off conversion and landing mechanics.
General Benefits
- - improves elastic power
What It Affects
Focus Areas: glutes, hamstrings, calves, core
Muscle Changes: explosive lower-body output
Physical Qualities: speed-strength, coordination
Rules and Technique
- - Consistent approach stride.
- - Upright penultimate step.
- - Active landing.
Starter Plan
- - 2 runway sessions/week
- - 1 plyometric session/week
- - 1 strength session/week
Nutrition Focus
- - carb support for speed work
- - protein for tissue recovery
Performance Benchmarks
Distance benchmarks are approximate for adult jumpers and are useful for progression tracking.
| Distance | Sex | World Record | Olympic Level | Elite National | Competitive Club | Fit Individual | Intermediate | Average | Beginner |
|---|---|---|---|---|---|---|---|---|---|
| Long Jump | Male | 8.95m | 8.0-8.5m | 7.2-7.9m | 6.3-7.1m | 5.2-6.2m | 4.6-5.1m | 3.8-4.5m | <3.8m |
| Long Jump | Female | 7.52m | 6.8-7.2m | 6.1-6.7m | 5.3-6.0m | 4.4-5.2m | 3.9-4.3m | 3.2-3.8m | <3.2m |
Compare Your Time
Enter your time and compare against benchmark tiers.
Current estimate: Olympic Level tier (8.0-8.5m)