how to increase the distance and speed

how to increase the distance and speed

Distance and speed of what?

in long jump

Practice your sprinting, possibly with some resistance (parachute or with someone holding you back on a bungee rope).

Ensure you pump your arms when running and work on your leg strength to improve an explosive take off.

When you jump look where you want to go - not down. So a good long jumper should be looking at a height of 45 degrees ahead of them.

Circle your arms when in the air for stability and thrust legs and arms forward.

Lastly ensure you don't lose any distance by putting your hands behind you as your distance is recorded from your furthest mark back in the sand.

thankyou