Swing your arms and jump forwards as far as you can, landing still.
Long jump
How to do it
- Arms back, knees bent, then throw your arms forwards.
- Land soft with both feet together.
- Mark where you landed and try to beat it.
- Chalk or tape
- Somewhere you can run a few steps and turn round.
- Land soft: knees bent, knees out, feet flat.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
Harder
- Three long jumps in a row, with no stop in between.
Can't jump? Take the biggest step you can and hold it perfectly still.
What it trains
Which muscles do the work
Thigh musclesBottom musclesCalf musclesGrowing bones
Tap one to see it in the Body.