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Long Jump Technique and Drills

Jumping Smarter, Jumping Farther

A straightforward approach to learning and coaching elite long jump technique. Experience a smarter way to learn and lengthen jumps.

What you'll get

included with the course

34 on-demand video lessons

Learn at your own pace on any device. Watch as often as you want, whenever you want.

Instant Lifetime access

As soon as you enroll you are good to go. No monthly or annual fees. The course is yours.

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

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what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Sprint Mechanics
The Full Approach
Penultimate Step
Take-off & Knee Drive
Landing Technique & Drills
Air Mechanics
Sprinting Drills
Jumping Posture
Dialing in the Approach
Strength Training
Hitting the Board
Common Mistakes
long jump landing positions example on mobile devices

course content

Lesson plan and chapter descriptions

Course Duration: 1 hr, 54 min
Number of Lessons: 34
class sample
What does a great jump feel like? Through describing the sensations of the perfect long jump, Olympic Bronze Medalist Janay DeLoach Soukup and elite long jumpers Aasha Marler and Ryan Wasilawski offer insight into the essential elements of a great jump.
Wisdom comes from many places and in many forms. In this chapter, meet the team and hear how their collective experiences bring unique perspectives to the course.
If you want to jump far, first you have to learn to sprint. This chapter demonstrates proper sprint mechanics to maximize power and speed and sets the foundation of a successful jump.
How do you build proper sprint mechanics? This chapter provides vital drills to practice and perfect faster sprints and illustrates common mistakes that will slow you down.
Speed creates distance. Janay shares her experience on developing speed and how posture and proper technique will lead to faster sprints and longer jumps.
Coach Bailey explores how critical speed is to a good long jump and shares key points on how to develop it. He provides some coaching insights on mechanics and acceleration drills as well as how frequently athletes should practice sprinting.
A technical examination of the full approach beginning with the starting position and moving through the sprint to the board. Proper technique and common pitfalls are covered from step 1 through 18 (or 9 right foot steps).
The penultimate, or next to the last, step sets you up for a quick and powerful launch. Janay discusses how important subtlety is with this step, how to practice it, and common errors to avoid.
A technical breakdown of the penultimate and plant foot (final) step – how to achieve a subtle penultimate, the proper takeoff angle and foot contact with the board. These elements transform your accumulated horizontal velocity into distance.
Janay explains the plant foot (final) step and what it feels like when done properly from an athlete’s perspective. She shares how she personally overcame one of the most prevalent mistakes with this step and her philosophy on board awareness to increase consistency and distance.
A recap of the full approach and coaching insight on training athletes for consistent technique. Coach Baily reveals practice methods for developing consistent approach mechanics to ensure athletes perform the same way in competition that they do in training.
Janay, Aasha and Ryan demonstrate the mechanics of the full approach and drills to cultivate proper technique. Common errors are also demonstrated to aid in avoiding distance killers.
Once you’re ready to launch, the knee drive is critical in determining the trajectory of your jump. Janay explains correct knee drive and what it feels like when done right.
An in-depth look into proper knee drive mechanics and warm up drills. Coach Baily discusses common errors and useful methods to troubleshoot them.
Now that you’ve launched through the air, how you land will have a dramatic impact on the length of your jump. Janay demonstrates what a good landing looks like and Coach Bailey explains errors that will reduce your distance.
Coach Bailey shares insight on developing an athlete’s landing and how posture in the air affects this. He also reveals coaching queues he has used to correct common issues.
Janay, Aasha and Ryan demonstrate what proper and improper knee drive looks like. They also share drills to achieve good landing technique.
Coach Bailey discusses his experience coaching Janay and ways they overcame consistency issues when she had to switch from jumping off the left to jumping off the right due to injury.
Coach Bailey shares what he believes are the three most important attributes that a great long jumper has. He also talks about what he looks for when he is watching athletes for the first time and how he handles different natural talents.
Coach Baily shares some of the most common coaching mistakes he has observed throughout his years in coaching. He also reflects on his coaching career and talks about the single piece of advice he would give himself at the beginning of his coaching career.
A detailed technical analysis highlighting proper an improper technique on key long jumping drills.
Coach Bailey does a technical breakdown on air mechanics by reviewing several jumps and sharing his insight on the common elements of proper and improper technique with 3 different styles.
The long jump is all about speed maintenance. Ryan talks about this crucial concept and how it dramatically improved his performance. He also shares some tips on how he developed proper technique.
Aasha shares her biggest challenge in the long jump and how she was able to overcome doubt from coaches by adopting a strong work ethic and unwavering persistence.
Aasha describes how she was able to gain a much better sense of where she is during the full approach by counting steps and developing queues to match them. She also shares how she was better able to understand the penultimate step through music.
Ryan talks about the mental side of long jumping and why being a positive jumper is critical to success.
Ryan provides insight into how posture plays such a critical role throughout the jump and shares tips to avoid negative recovery and over rotation.
Janay shares a personal story of a significant injury in the middle of her career and how she came to terms with having to make a considerable change as a result of this.
After years of competing at the very highest level of the sport Janay has amassed an incredible amount of experience and insight. Hear the best pieces of advice she has for competition and a successful long jumping career.
From the long jump to sprinting and even throwing – strength training for Track & Field is all about being able to generate power from the hips. Gain insight into one of the most successful division 1 strength training programs for Track and Field in the country. Nick Longo, Strength and Conditioning Coach at Colorado State University, shares the concepts and techniques of strength training specific to jumpers and track and field athletes. In this section he introduces the fundamental concepts of training for power, strength and injury prevention.
Developing explosive power is paramount to jumping far. Olympic lifts, when performed properly, will dramatically increase an athletes power and ability to explode off the board. One of the best ways to develop triple extension and power from the hips, a must do for serious jumpers. Coach Longo breaks down the elements of the olympic lifts and demonstrates essential technique.
A ‘bread and butter’ lift in CSU’s strength training arsenal – in addition to being one of the best lifts to increase strength, power and stability, squats have been proven to have a positive influence on athletes physiology and adaptation to strength training. Coach Longo demonstrates proper technique that will keep athletes free of injury while maximizing their effectiveness.
The Bench Press is one of the most common lifts performed, however, it is also perhaps the lift that is most commonly performed incorrectly. In order to realize the most from this lift an athlete needs to understand how to engage the maximum amount of muscle while protecting the shoulders. Coach Longo provides the essentials on how to properly perform the Bench Press in order to lift the greatest amount of weight while preventing injury.
During the long jump, power is generated from the hips at very specific depths. In order for strength to translate into jumping you need to replicate the movements and speed performed on the runway. This is where the Dumbbell Power Step-Up comes into play. By setting up the correct hip depth and combining it with a resisted explosive movement you can further enhance your power.

meet the instructor

learn why this coach is so effective

Janay DeLoach Soukup instructor profile

Janay DeLoach Soukup

Attitude is everything. For Janay DeLoach Soukup, nothing could be more true. On the track, few have ever been better than Janay. She won a silver medal in the long jump at an indoor world championship and a bronze in the 2012 London Olympics. Only six American women have ever jumped farther than her lifetime best of 23 feet and ¾ of an inch.
Learn more about Janay

how it works


Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
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dive deeper

learn more about this course

long jump landing technique demonstration


The Long Jump is all about speed maintenance.

Without speed, your jump will land short. Every truly long jump begins with a fast, effective approach towards the board. 

While there is no substitute for speed, uncontrolled speed is not enough. Going the distance is about getting the technique right and transferring speed into horizontal and vertical velocity. 

That’s why we start from the beginning and cover every key element of the jump – from setting-up your approach to landing. Whether you’re new to long jump or you’ve had years of experience coaching or competing in the event – you’ll feel absolutely confident with your foundation.


Convert information into execution with cutting edge drills.

The long jump requires speed, strength and explosiveness. Combine these talents with grace and agility and you’ll be getting every inch from your jump. The point is to apply force at the right time with the right technique. Every drill included is designed to get you there. You’ll learn foundational drills to train and reinforce technique as well as drills to produce power and speed. You’ll also gain an understanding of when and why to use them.
Drills to develop and reinforce correct sprinting technique
Take-off drills to develop explosiveness and power
Landing and knee drive drills to maximize distance
Drills that train the nervous system to hit key positions
janay deloach soukup teaching long jump mechanics
female long jumper talking about the approach

Coaching and Athlete Insight

Go deeper into the technique and develop a true understanding of how it all fits together.

Athlete Insight: Get the perspective of a two-time Olympian Janay DeLoach Soukup through her training journey, as she was forced to switch her takeoff leg due to injury and the lessons she learned throughout competing at the highest level of the event.

Coaching Insight: Hear the approach and tactics of Coach Ryan Baily, Head Assistant Track and Field coach for CSU and former head coach at Chadron State. Baily has guided athletes to 50 school records, 25 All American honors, 14 Mountain West individual titles and a Division II national championship. He also coached Janay through her takeoff leg switch. 



I must say that this is the BEST long jump video analysis I've ever seen. I'm very serious about that. I have a kid that is a 23 foot long jumper and I'm sure he could go 23 high with the info off of the video.
Kareem Jackson
Head Track and Field Coach / Career High School 
Besides the first class coaching, the quality of the videos, graphics and sound is exceptional. I am a masters track athlete (age 57). I am trying to set the world record in my age group. So I need all the help I can get!
David Longstreet
Masters Track Athlete
I've never seen an athlete like Janay. These videos will prove to be like gold to any athlete or coach. The way the jump is broken down makes it simple to understand and apply on the track. Great stuff here.
Brian Trainor
Parent Coach
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You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

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