Common Long Jump Mistakes & How to Fix Them

From the outside, it seems simple to run fast, jump far, and land clean. But if you’ve actually tried it, you know how much can go wrong in just a few seconds.

Many athletes train hard for events like the long jump olympics in Oshawa or even setting sights on the long jump olympics in Pickering. Almost every athlete who is trained has run into the same few problems — and the best thing is that they’re all fixable. Let’s go through some of the most common mistakes and how to clean them up.

Long Jump Mistakes and Their Fixes

There are many mistakes which are being committed by the athletes on the field but with proper training and keeping things in mind can help them avoid all of those:

1. You’re Rushing the Hop

One of the biggest issues I see? Athletes trying to force the hop. They get so focused on covering distance that they forget about balance. If you lose your body control right out of the gate, the rest of the jump doesn’t stand a chance.

Another thing which needs attention is not getting enough lift on takeoff. That usually means your legs aren’t generating enough power — which is super common if you’re not mixing strength work into your training.

Slow it down and focus on form. You’re not just trying to “jump far,” you’re trying to move with control and rhythm. Do exercises that build power — like single-leg bounds and box jumps — and stay tall through the takeoff.

2. Your Step Is Throwing Off Your Rhythm

The step phase messes with a lot of people. I’ve seen athletes extend their legs way too far here, thinking a big step equals a better jump. But that usually just kills your speed and makes it harder to stay in rhythm.

Landing flat-footed or on your heel during the step is a killer. You lose momentum fast that way.

Think quick, not long. Your step should feel fast and snappy, not stretched. Land on the ball of your foot so you keep moving forward smoothly. This is something we work on all the time during our speed training program in Ontario — it’s not just about running fast, it’s about moving right.

3. The Jump Isn’t Getting You Enough Height

A lot of jumpers don’t realize how important vertical lift is in that final takeoff. You might be moving fast and have decent form, but if you’re not getting any height, your jump is going to fall short.

And then there’s the landing — if you’re off-balance or falling back, it doesn’t just hurt your results. It can also lead to injuries.

Start with solid strength work. If your takeoff leg isn’t powerful, your jump won’t go anywhere. Mix in vertical jump drills, sprint starts, and even basic squats and lunges. For the landing, practice good mechanics — knees bent, arms forward, chest up. Even doing landing drills in a sandpit helps a lot.

4. You’re Ignoring the Small Stuff

Long jump is one of those sports where details really matter. Things like your head position, arm movement, or even how your foot hits the board — all of it can add or take away precious distance.

Athletes preparing for big meets, even the long jump Olympics in Pickering, who were doing all the “big things” right — but losing out because of small habits they didn’t even realize they had.

Film yourself. It sounds simple, but it works. Watching your jump in slow motion will show you things your coach might not catch in real time. Tweak one thing at a time. Focus on consistency, not perfection.

Summing Up

If you’re messing up one or more of these phases — you’re not alone. Everyone does. The best athletes aren’t the ones who jump perfectly every time. They’re the ones who notice what’s not working, and keep at it until it does.

Whether you're training for the long jump Olympics in Oshawa, working through a speed training program in Ontario, or just trying to finally beat your personal best, keep it simple. Don’t overthink. Focus on the basics. Fix one thing at a time.

And if you want help? We’ve got your back at Quest Sports. We train with intention, not just intensity. You bring the effort — we’ll help you fine-tune the rest.