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Long Jump Training
30-day program to achieve 17+ feet long jump. Plyometrics, approach run & jump drills.
⏱ 1 Month
30 Days
0/30 Days (0%)
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1
Day 1 – Baseline Test
Warm-up 1: 5 min walk + hip circles. Warm-up 2: 10 high knees + 10 butt kicks. Main: 5 practice jumps – record best distance. Note starting point. Cool-down 1: 5 min walk. Cool-down 2: Hip flexor + quad stretch.
2
Day 2 – Approach Run Drills
Warm-up 1: 5 min jog + arm swings. Warm-up 2: 10 skips + 10 bounding steps. Main: Approach run practice (10 steps run-up) x10. Cool-down 1: 5 min walk. Cool-down 2: Calf + hamstring stretch.
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Day 3 – Rest 💤
Rest. Stretch hips gently.
4
Day 4 – Bounding Drills
Warm-up 1: 5 min jog. Warm-up 2: 20m skip for height x3. Main: 3×30m bounding + 5 standing broad jumps. Cool-down 1: 5 min walk. Cool-down 2: Hip flexor + glute stretch.
5
Day 5 – Full Jumps
Warm-up 1: 5 min jog + leg swings. Warm-up 2: 4×30m acceleration run. Main: 10 full long jumps with run-up, record best. Cool-down 1: 5 min walk. Cool-down 2: Full lower body stretch.
6
Day 6 – Plyometrics
Warm-up 1: 5 min jog. Warm-up 2: Ankle hops 20 reps + power skips 20m. Main: 3×10 box jumps (or step jumps) + 3×30m bounding. Cool-down 1: 5 min walk. Cool-down 2: Calf + quad stretch.
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Day 7 – Rest 💤
Full rest.
8
Day 8 – Speed Work
Warm-up 1: 5 min jog + hip circles. Warm-up 2: 3×40m sprint. Main: 6×40m sprint (85% effort) + 5 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Hamstring + IT band stretch.
9
Day 9 – Takeoff Drills
Warm-up 1: 5 min jog. Warm-up 2: Skip + single-leg hops 20m each. Main: Single-leg takeoff drills x15 each leg + 8 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Hip flexor + calf stretch.
10
Day 10 – Distance Test
Warm-up 1: 5 min jog + leg swings. Warm-up 2: 3×40m run. Main: 10 full jumps – record best 3 distances. Cool-down 1: 5 min walk. Cool-down 2: Full lower body stretch.
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Day 11 – Rest 💤
Rest.
12
Day 12 – Strength Legs
Warm-up 1: 5 min jog. Warm-up 2: 20 squats + 10 lunges. Main: 4×10 jump squats + 4×10 step-up lunges + 5 standing jumps. Cool-down 1: 5 min walk. Cool-down 2: Quad + glute stretch.
13
Day 13 – Bounding + Jumps
Warm-up 1: 5 min jog + arm swings. Warm-up 2: Power skips 3×20m. Main: 4×30m bounding + 10 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Hip + hamstring stretch.
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Day 14 – Rest 💤
Rest.
15
Day 15 – Mid-point Test
Warm-up 1: 5 min jog + leg swings. Warm-up 2: 3×40m sprint. Main: 10 full jumps – best distance = progress check. Target 14-15 feet. Cool-down 1: 5 min walk. Cool-down 2: Full body stretch.
16
Day 16 – Approach + Takeoff
Warm-up 1: 5 min jog. Warm-up 2: 10 power skips + 10 bounding. Main: Approach run focus (10-12 step run-up) x15 + 8 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Calf + quad stretch.
17
Day 17 – Sprint + Jumps
Warm-up 1: 5 min jog. Warm-up 2: 4×30m sprint. Main: 6×50m sprint + 10 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Hamstring + IT band stretch.
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Day 18 – Rest 💤
Rest.
19
Day 19 – Plyometrics
Warm-up 1: 5 min jog. Warm-up 2: Ankle hops + skips. Main: 4×10 box jumps + 4×30m bounding + 5 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Full lower body stretch.
20
Day 20 – Full Jump Focus
Warm-up 1: 5 min jog + hip circles. Warm-up 2: 3×40m sprint. Main: 15 full jumps – push for 15-16 feet. Cool-down 1: 5 min walk. Cool-down 2: Hip flexor + calf stretch.
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Day 21 – Rest 💤
Rest.
22
Day 22 – Power Drills
Warm-up 1: 5 min jog. Warm-up 2: Power skips 3×20m. Main: 3×10 jump squats + 4×30m bounding + 8 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Quad + glute stretch.
23
Day 23 – Speed + Jumps
Warm-up 1: 5 min jog. Warm-up 2: 4×40m sprint. Main: 8×40m @ 90% + 10 full jumps. Cool-down 1: 5 min walk. Cool-down 2: Hamstring + hip stretch.
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Day 24 – Rest 💤
Rest.
25
Day 25 – Competition Simulation
Warm-up 1: 8 min jog + leg swings. Warm-up 2: 3×40m sprint. Main: 12 full competition-style jumps – push for 16-17 feet. Cool-down 1: 5 min walk. Cool-down 2: Full body stretch.
26
Day 26 – Technique Polish
Warm-up 1: 5 min jog. Warm-up 2: 10 bounding + 10 skips. Main: Approach run technique x10 + 10 full jumps (focus on form). Cool-down 1: 5 min walk. Cool-down 2: Full lower body stretch.
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Day 27 – Rest 💤
Rest. Sleep well.
28
Day 28 – Light Practice
Warm-up 1: 5 min jog. Warm-up 2: Hip circles + leg swings. Main: 8 light jumps, no max effort. Cool-down 1: 5 min walk. Cool-down 2: Full body stretch.
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Day 29 – Rest 💤
FULL REST. Sleep 8+ hours.
30
Day 30 – FINAL TEST 🏆
Warm-up 1: 8 min jog + dynamic drills. Warm-up 2: 4×40m sprint. MAIN: 6 competition jumps – TARGET 17+ FEET (5.18m+)! Record best jump. Cool-down 1: 10 min walk. Cool-down 2: Full stretch 10 min. 🎉
