For this week, we need a line to jump from, and a method of marking where we land (ideally someone else, to prevent cheating).

You can use any solid ground, but obviously the ideal is if you’ve a grassy area, just to protect you if you fall over. If you’ve only got a pavement, yard, or patio, please do be more careful.

As with the other weeks, make sure your legs are nice and warm, by doing some dynamic warmups – you can see previous week’s information on warming up in past weeks’ features.

Once your legs are nice and warm, stand at the jumping line, bend your legs slightly, swing your arms, and leap off with both feet together.

See how far you can jump on your first attempt. If you can measure the specific distance, that’s great, if not just put a marker down so you’ve something to arm for the next time.

Your marker goes down at the point you landed closest to the launch line – so if you landed on your bum, with your legs stretched out in front of you, it’s where your bum is, not where your feet are

For your next attempt, we’re going to add in a bit more technique. With long jump, people tend to look down at the point they think they’re able to jump to, and as a result they drop quicker. Try and pick a point in the distance and look at that as you launch – for example, a point at head height on a a nearby wall or a fence. Give your arms a good swing back, and just as they’re about to start going forward, launch yourself in the air. You should find that you’ve gone at least a little bit further than your first attempt. If you haven’t, try and look a bit higher up again, and keep your eyes focussed on that point as you jump

If you’ve got plenty of space, you can then move on to standing triple jump. The same principles apply with looking high, but this time from the launch line, we do a hop, then a step, then launch ourselves into a jump. This is a lot more difficult and takes a lot more co-ordination though, but it’s worth a practice and is brilliant fun.

n Wayne is an England Athletics Coach in Running Fitness and athletics coach and owner of Jogging Pals. Want to know more about Jogging Pals? Check out the website at