Learn the phases in order
Don't try a full rep on day one. long jump is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting long jump is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. long jump is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's long jump. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of long jump should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of long jump coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Approach run-throughs only. No board, no jumping. Goal: stride pattern.
Pop-ups from short approach. Goal: vertical takeoff.
4-step approach + jumps into pit. Goal: takeoff under CoM.
8-step approach with sail-style flight. Goal: full sequence.
Full 12-14 stride approach. Introduce hang technique.
Speed in approach, refined penultimate, hitchkick if appropriate.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Stride consistency, full-speed approach without aiming.
Full approach down the runway, no takeoff. Mark every takeoff foot landing.
Decelerating into the board; drift.
Long-low penultimate, quick last step.
From a 4-step approach, exaggerate penultimate depth and last-step quickness. Land on the board.
Penultimate same height as other steps.
Vertical drive, free-knee swing.
From a 2-3 stride approach, pop up off the board with maximum vertical lift. No bar, no distance goal.
Forward jump instead of vertical.
Takeoff + flight at low complexity.
From 4-6 strides, full jump with target landing.
Reaching at the board.
Primary sources behind the numbers and methods on this page.
Five common questions about long jump that come up in coaching.
A directory of every long jump page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.