Technique 

• Start at the run up position.
  • Run up length is approximately the athletes age in steps.  
• Body position.
  • Run tall on balls of feet. 
• Action – Run up.
  • Build up speed – fast steps just before take off.  
• Action – Take off.
  • When reach board or mat, take off from one foo.t   
  • Push through calf, thigh and hip.  
• Action – Flight.
  • Stay tall with “proud chest” and head upright.   
  • Arms up.  
  • Legs up.  
• Action – Land.
  • Land with feet together.  
  • Body weight goes forward (over feet).  
  • Hands forward.  
• Exit forward out of the pit. 

• Use a wider mat with thin layer of sand on top.
  • Place mat closer to the pit (well within athletes jump range). 
  • Measure from where the athlete takes off from on the mat. 
  • Appropriate for athletes with shorter jump lengths. 
• Athletes can use a wheelchair by doing wheel pushes in the long jump pattern.
  • Find a space away from the pit on clear runway or track. 
  • Ensure there is no risk of the wheelchair ending up in the sand pit. 
  • Create a take-off mark e.g. line or cones. 
  • Athlete completes a short approach of 2 to 3 pushes.  
  • When reach mark, one strong push – single or double arm. 
  • Measure from take-off mark. 
• Allow different jumping actions.
  • Double leg jump no run up (standing jump).
    • Start at the front of the mat or on the edge of the sandpit. 
    • Body position
      • Feet shoulder width apart.  
      • Swing arms backward as knees and hips bend (squat position).  
    • Action – Take off
      • Push off through both calves, thighs and hips.   
      • Swing arms forward while legs push straight.  
    • Action – Flight
      • Stay tall with “proud chest” and head upright. 
      • Arms up. 
      • Legs up with feet launch in front (as far as possible without causing loss of balance).  
    • Action – Land
      • Land with feet together.  
      • Body weight goes forward (over feet).  
      • Hands forward.  
    • Exit forward out of the pit.   
  • Single leg jump after a step or two (remove need for run up). 
  • Double leg jump with run up.  
• Use bright markers for the path to run in and take off area. 
• For blind and low vision athletes, use a guide athlete. See the sensory page for more information.

Before you start  

• Mark the edges of take-off board or mat with bright plastic markers or similar. 
• Take off board or mat is flush with the ground and pegged in.  
• Damp sand is raked and sufficiently soft to absorb landing impact.   

Safety  

• Runway is flat and clear of objects.  
• No slip hazards on take-off board before each jump.  
• If rakes, forks or shovels are placed on the ground, face prongs downwards. Do not leave them in or beside the landing pit. 
• Rake and level the landing pit after each jump.  

Measuring  

• Spike from the nearest break in the sand to the take off point (toe print on the take off mat or front of take off board).  
• When is the jump a foul?
  • If the athlete touches the ground past the take-off line / mat.  
  • If the athlete walks back through the landing area after a completed jump.  

Recording  

• Record the distance to the nearest whole centimetre below the distance measured.