Workouts tied to your weakest phase
If the takeoff is your weakest part of long jump, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Long Jump workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the long jump workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of long jump, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. long jump also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a long jump clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of long jump coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Approach velocity is the biggest predictor of distance.
Vertical drive at takeoff.
Repeatable board accuracy.
Hang, hitchkick, or sail.
Posterior chain, single-leg drive.
Progression is non-linear. The ladder below maps marker behavior, typical long jump performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season. | 3.5-4.5 m | 6-10 strides | 6-7 m/s | Takeoff position, basic flight. |
| HS Developing | Consistent jumper. | 4.5-5.5 m (M), 4.0-5.0 (W) | 12-14 strides | 7-8 m/s | Penultimate, takeoff angle. |
| HS Top / Club | State-meet caliber. | 6.5-7.2 m (M), 5.5-6.0 (W) | 16-18 strides | 8-9 m/s | Speed at board, flight technique. |
| College | D1 caliber. | 7.2-8.0 m (M), 6.0-6.5 (W) | 18-20 strides | 9-9.5 m/s | Hitchkick, marginal speed gains. |
| Elite | International. | 8.0+ m (M), 6.8+ (W) | 20-22 strides | 9.5-10.5 m/s | Approach speed, refined hitchkick, landing. |
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.