The best examples of long jump approach drills: 3 practical examples that actually work

Let’s start with the most useful example of an approach drill: the simple checkmark rhythm run. This is the backbone of most long jump training plans, and it’s still one of the best examples of how to turn a sloppy run-up into a predictable, fast approach.

How the checkmark rhythm run works

You’re going to break the approach into three zones:

• The acceleration zone (first 4–6 steps)
• The middle rhythm zone (most of the approach)
• The attack zone (last 4 steps into the board)

Instead of just sprinting and hoping you “feel it,” you place small marks on the track in the middle of your run-up—usually around steps 6, 8, or 10, depending on your total number of steps. These are your checkmarks.

You then run your full approach and see if your feet land consistently near those checkmarks. If your foot is landing well in front of the mark, you’re overrunning; if it’s behind, you’re under-accelerating.

This is one of the clearest examples of long jump approach drills: 3 practical examples because it literally shows you where your rhythm is breaking down.

Step-by-step setup

You can adjust the details, but here’s a simple, coach-tested version:

• Use a 12-step approach (6 contacts per leg) for beginners or a 16–20 step approach for more advanced athletes.
• Measure your full approach from the board backward with a tape measure. Mark your starting point clearly.
• From the board, walk back and mark the last 4 steps (the attack zone) with chalk or tape so you can see them.
• Then mark a midpoint checkmark around step 6 or 8 from the start.

Now you run 4–6 full approaches in a row at about 90–95% effort, and you (or your coach) watch two things:

• Are you hitting the mid checkmark within about 6 inches each time?
• Are your last 4 steps staying smooth and fast, or are you chopping/reaching?

Why this drill works in 2024–2025 training

Modern long jump coaching, from high school to elite levels, keeps coming back to one theme: consistency of the approach. If you watch World Championships or Olympic jumpers in 2023–2024 footage, you’ll notice how repeatable their run-ups are. Their feet land in almost the same spots every time.

This checkmark drill is one of the most practical examples because it teaches:

• Body awareness: You learn what a good rhythm feels like, not just what it looks like.
• Consistency under fatigue: Later in the season, you can test whether your marks hold up when tired.
• Adjustments in weather: On windy or hot days, you can see how your approach shifts and adjust your start mark.

For background on sprint mechanics and safe speed development (which directly affects your approach), you can explore resources from USA Track & Field and sports medicine organizations such as the National Institutes of Health (NIH) and the National Library of Medicine (PubMed), which regularly publish research on sprinting and jumping performance.

Variations of this first drill (more real examples)

Here are a few real examples of how coaches tweak this drill:

• Wind-adjustment runs: On a windy day, athletes do 4–6 approaches just to re-check marks and adjust the start by 4–12 inches depending on headwind or tailwind.
• Competition simulation: Athletes take one approach, then wait several minutes (like in a meet), then take another. The goal is to see if they can reproduce the same rhythm without constant practice runs.
• Speed progression: Start with 70% speed and gradually build to 95–100%, checking whether the marks still line up as speed increases.

These are all examples of long jump approach drills built off the same basic concept: use checkmarks to make your rhythm visible and repeatable.

Second example of a long jump approach drill: the 4-step attack zone focus

If the first drill is about the whole approach, this second example of a drill zooms in on the last 4 steps—the part that usually gets ruined when athletes panic and try to “jump harder.”

This is one of the best examples of long jump approach drills: 3 practical examples because it forces you to separate “sprinting” from “jumping.” You learn to keep sprint mechanics while preparing to take off.

The idea behind the 4-step attack zone drill

The last 4 steps should be:

• Fast (no braking)
• Controlled (no wild overstriding)
• Slightly lowering the hips into penultimate and takeoff, not collapsing

In this drill, you don’t start at full approach distance. Instead, you start only 4–8 steps away from the board and focus entirely on how those final steps feel and look.

How to run this drill

1. Stand 4 steps back from the board, in your normal lane.

2. From a static or rolling start, run in and take off into the sand, focusing only on:

   • Upright posture
   • Quick, active feet
   • Strong penultimate step (second-to-last step)
3. Repeat 6–10 times, then slowly move your start back to 6 steps, then 8 steps.

You’re building the attack zone backward: first 4 steps, then 6, then 8, then eventually plugging that pattern into your full approach.

What to watch for

Coaches and athletes should look for:

• No stutter steps: If you’re chopping at the end, your rhythm earlier in the approach is off.
• No wild lean back: Leaning back kills speed and often leads to fouls.
• Firm, active contact on the penultimate step: That foot should strike under or slightly in front of your center of mass, not way out in front.

Sports medicine organizations like the American College of Sports Medicine and resources such as Mayo Clinic’s sports performance articles emphasize how correct lower-body mechanics can reduce injury risk during high-speed takeoffs. This drill helps athletes learn those patterns in a controlled setting.

Real examples of how athletes use this drill

Here are a few concrete, real-world ways this drill shows up in 2024–2025 training plans:

• Warm-up patterning: Before any full approaches, jumpers do 6–8 four-step takeoffs to “remind” their body what the end of the approach should feel like.
• In-season tune-up: On lighter days, athletes skip full jumps and just do 4–8 step approaches into the pit to reduce landing stress while keeping timing sharp.
• Injury return: After a hamstring or knee issue, athletes often start with shorter approaches (4–8 steps) before returning to full runway work. This drill fits that perfectly.

Again, this is one of the clearest examples of long jump approach drills because it isolates the most sensitive part of the run-up and lets you fix it without the chaos of a full sprint.

Third example of a long jump approach drill: the full-approach consistency test

The third example of a long jump approach drill is where everything comes together: the full-approach consistency test. Think of this as your “report card” for all the smaller drills you’ve been doing.

This is not just random run-throughs. It’s a structured way to test whether your approach holds up at near-max speed, with limited attempts—just like a meet.

How to set up the consistency test

Pick your normal competition approach: maybe 14, 16, 18, or 20 steps. Then set clear rules:

• You get 6–8 total approaches.
• Every approach is at 95–100% speed.
• You treat each approach like a real jump: full focus, full rest between runs.

Instead of measuring how far you jump, you measure:

• How often your takeoff foot lands on or within 2–4 inches of the board.
• How repeatable your first step and mid checkmark are.

Scoring your consistency

Coaches often use simple scoring systems like:

• Green: Perfect or near-perfect board contact (fair and close to the edge)
• Yellow: Still fair but clearly off the ideal takeoff spot
• Red: Foul or big miss

After your 6–8 runs, you can literally count your consistency:

• How many greens?
• How many yellows?
• How many reds?

If you want data, you can also measure the distance from the front of the board to your takeoff mark. Many college and elite programs track this over the season to see whether approach work is actually improving.

Why this drill matters for real meets

In real competitions, you don’t get 20 practice approaches. You get a few warm-ups, then 3–6 jumps that count. This full-approach consistency test is one of the best examples of long jump approach drills: 3 practical examples because it mimics that pressure.

You learn to:

• Hit your marks when you’re slightly nervous or excited
• Manage your energy between attempts
• Make small adjustments when your first attempt is off

Sports performance and psychology resources, including those discussed by organizations like the American Psychological Association and sport science departments at major universities such as Harvard, often highlight how practice environments that mimic competition can improve performance under pressure. This drill checks that box.

Variations and extra real examples

Here are some additional examples of long jump approach drills built off this full-approach concept:

• “Three and done” sessions: Athletes get only 3 full approaches that count. The goal is to hit the board well on all three. If not, they repeat the format next session.
• Mixed-pace test: First 2 approaches at 90%, next 2 at 95%, last 2 at 100%. The athlete checks whether their marks still work as speed increases.
• Competition simulation day: Full warm-up, athlete sits for 10–15 minutes (like a real meet delay), then does 6 jumps with full rest and full focus.

These are real examples used in high school, college, and club programs to make sure the approach is not just fast, but reliable.

More examples of long jump approach drills you can plug into practice

Beyond the main examples of long jump approach drills: 3 practical examples above, most good programs mix in a few supporting drills that keep the approach sharp without overloading the body.

Here are a few more examples include:

A-skips and buildup approaches

Athletes start with A-skips or quick marching for the first 4–6 steps, then smoothly accelerate into a sprint and finish with a mock takeoff. This teaches posture and gradual acceleration instead of sprinting wildly from step one.

Curve-to-straight approaches

Athletes start on a slight curve and then straighten out into the last 8–10 steps. This helps teach line control for athletes who drift sideways or struggle to stay in their lane when approaching the board.

Tempo approach runs with no jump

Athletes run their full approach at about 80–90% speed but do not jump. They run through the board area, focusing on relaxation, rhythm, and posture. This is a staple on lighter training days.

Short-approach “pop-up” jumps

From 6–8 steps, athletes do quick, bouncy jumps into the pit, focusing on a snappy takeoff without worrying about max distance. This keeps timing sharp while reducing total impact.

For general guidance on safe training volumes, warm-ups, and injury prevention, organizations like the Centers for Disease Control and Prevention and NIH offer helpful overviews on youth and adult physical activity.

Putting it together: how to use these examples in a weekly plan

You don’t need to use every drill every day. Instead, think of these examples of long jump approach drills as tools you rotate through the week.

A simple in-season pattern might look like this:

• Day 1 (technique focus): Checkmark rhythm runs + 4-step attack zone drill
• Day 2 (light): Tempo approaches with no jump + short-approach pop-up jumps
• Day 3 (meet prep): Full-approach consistency test + a few competition-style jumps

You can adjust the number of reps based on age, training age, and time of year. Younger athletes or beginners might do fewer full approaches and more short-run drills. Older or more advanced athletes might handle more full-speed work but still benefit from the same basic structure.

The big picture: the best examples of long jump approach drills: 3 practical examples all share a theme. They:

• Make your rhythm visible (checkmarks and consistency tests)
• Teach you to own the last 4 steps (attack zone focus)
• Mimic competition pressure without burning you out

If your current training doesn’t include at least one example of each of those categories, you’re probably leaving distance on the runway.

FAQ: examples of long jump approach drills

What are the best examples of long jump approach drills for beginners?

For beginners, the best examples usually include short-approach drills like the 4-step attack zone drill and 6–8 step pop-up jumps. These keep things simple and safe while teaching basic rhythm and takeoff mechanics. Add a few tempo approaches with no jump so athletes can feel the runway without pressure.

Can you give an example of a full practice using these drills?

A simple practice might start with a warm-up, then 4–6 checkmark rhythm runs, followed by 6–8 four-step attack zone jumps, then 3–4 full-approach consistency runs. Finish with some easy strides or general conditioning. That’s a real, practical example of how to use these long jump approach drills in one session.

How often should I practice these long jump approach drills?

Most jumpers do some form of approach work 2–3 times per week in season. That doesn’t mean full jumps every time. One day might be heavy on full approaches, another might be short-approach and rhythm-focused, and a third might be light tempo runs with no landing.

Are these examples of drills safe for youth athletes?

Yes, as long as volume is controlled and landing technique is supervised. For younger athletes, keep approaches shorter (4–8 steps), limit total jumps, and focus on rhythm and fun rather than max distance. For general youth safety guidelines, you can review physical activity recommendations from the CDC.

How do I know if my approach drills are working?

You should see fewer fouls, fewer stutter steps, and more consistent takeoff spots on the board. If you track your marks and board contact over a few weeks and see more “green” attempts, that’s a clear sign these examples of long jump approach drills are paying off.