Start with the phases, not the rep
Beginners learn faster when they understand long jump as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Long Jump is a sequence, phases that build on each other. This is how to learn long jump from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand long jump as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of long jump. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own long jump reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of long jump? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
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.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
14-22 strides building from drive to controllable max velocity. Speed at the board is the single biggest predictor of jump distance (r=0.86 vs distance in elite women).
Second-to-last step lowers the CoM ~9 cm to load for the takeoff drive. The penultimate step is 12.2% longer than the last step in elite jumpers.
Foot grounded on the board with active strike (not a reach). Free leg drives knee high; arms swing up. The optimum takeoff angle is ~21 deg for elite men.
Hang: body extended, arms up. Hitchkick: cycling motion (1-2 cycles). Sail: simplest, both legs forward (HS-level). Choice depends on hang time and skill.
Heel lands first, ahead of CoM. Hips slide past the heels (no fall back).
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.