75-Minute Long Jump Practice Plan For First-Time Jumpers

Track and Field·Elementary·Beginner·75 min·Fundamentals·TransitionTeam Communication

By the Practice Plan App Coaching Team · Published October 2026

1.What We Are Teaching Today
2.How To Set Up The Space
3.What Success Looks Like By The End
4.The 75-Minute Practice Plan
5.What You'll Need
6.Run The Main Station Without Long Lines
7.Common Breakdowns And What To Do
8.Real-World Adjustments That Matter Today
9.What To Do Next Practice
10.Frequently Asked Questions

This 75-minute track and field practice is for young athletes on their first day learning long jump and standing broad jump, and the goal is simple: safe, repeatable jumps with a controlled landing.

What We Are Teaching Today#

We’re not chasing big distances yet. We’re building the three things that make jumping work later: (1) a strong takeoff position, (2) a balanced flight, and (3) a safe landing you can repeat without falling backward. We’ll start with standing broad jump because it teaches power and landing without the stress of an approach. Then we’ll add a short, consistent long jump approach (4–6 steps) so kids learn to hit a takeoff spot without stuttering.

Standing broad jump focus: swing arms, push the ground, land “quiet” with knees bent, and freeze the landing.
Long jump focus: run tall, hit the takeoff board/zone with the same foot, and drive the knee up (not out) on takeoff.

How To Set Up The Space#

Set up two stations so no one stands around: one on the runway (or a flat lane) for approach and takeoff work, and one on grass or a mat area for standing broad jumps and landing practice. If you have a sand pit, great—use it for landings. If not, use a soft mat or a grass landing zone and keep the jumps smaller.

Before you start, give one clear safety rule: “Only one jumper moving at a time. Everyone else stays behind the cone until I point at you.” That one rule prevents 90% of the chaos on a runway.

What Success Looks Like By The End#

By the end of practice, I want every athlete to (1) show a two-foot landing and hold it for two seconds, (2) complete 6–10 standing broad jumps with the same landing every time, and (3) complete 6–10 short-approach long jumps where they hit the takeoff zone without slowing down at the end.

The 75-Minute Practice Plan#

9-period beginner elementary practice · 75 min

0:00–0:08

Warm-Up And Safety Boundaries

▾

Jog one easy lap or 2 minutes around the area, then bring them in to the runway/pit space.

Movement: 20m each of high knees, butt kicks, side shuffle (both ways), and skipping.
Cues: “Tall posture.” “Arms swing cheek-to-hip.” “Land soft.”

Before we touch the runway, lay down the rule: one jumper at a time and everyone waits behind the cone until you point. Show the walk-back path on the side so nobody walks back through the runway.

Watch for: kids stopping to talk in the runway—reset them behind the cone and restart the rep order immediately.

0:08–0:18

Landing School On Grass

▾

Set up a flat landing box with tape/chalk (about 6–8 feet long) on grass or near the pit. Athletes work in pairs: one jumps, one watches and calls “stick.”

Start with step-off landings: step forward, two feet land together, freeze for 2 seconds.
Progress to small hops: hop forward, land, freeze.

Cues: “Feet together.” “Knees bent like a chair.” “Hands past toes.”

Common issue: landing stiff-legged and falling back. Fix: have them land and immediately sit into a squat while reaching hands forward, then repeat the same rep.

If they’re nailing it, let them add a little more hop distance; if they’re struggling, keep it as step-offs until the landing is safe.

0:18–0:30

Standing Broad Jump Basics

▾

Create 2–3 cone lanes so you can run multiple jumpers at once. Each lane has a start line and a landing box. Athletes rotate: jump, stick for 2 seconds, walk back outside the lane.

Teach: arms back → arms forward → jump and land.
Rep count: 6–8 quality jumps each.

Watch for: a quiet landing with hips over feet (not behind them).

Cues: “Swing, then jump.” “Push the ground away.” “Stick it—don’t move.”

Common issue: feet split on landing. Fix: make them do 2 perfect stick landings from a tiny hop before they’re allowed another full broad jump.

Adjustment: strong jumpers can try to beat their best mark by 2–4 inches; newer kids keep distance smaller and chase the same landing every time.

0:30–0:33

Water Break And Quick Reset

▾

Water, then bring them in for a 45-second talk while they drink.

Reminder: “Runway is a one-at-a-time zone.”
Today’s target: “Same takeoff foot, same rhythm, safe landing.”

While they drink, set tape/chalk for a takeoff zone (a 2–3 foot area) instead of a tiny board target.

0:33–0:43

Approach Rhythm With Check Marks

▾

On the runway or a flat lane, place a start cone and a mid-check cone (about 4 steps in). Athletes work in groups of 3–4: one runs, one waits, one watches the foot hit the check.

Walk the approach: count steps out loud (4 or 6 steps total).
Jog it twice, then run it twice.
On the last two reps, they run through the takeoff zone without jumping.

Cues: “Same start spot.” “Run tall.” “Don’t reach—let the steps happen.”

Common issue: kids change their start spot every rep. Fix: make them place toes on the start mark and point to it before you clear them to go.

0:43–0:58

Short-Approach Long Jump Pop-Ups

▾

This is the main teaching block. Use a 4–6 step approach into a wide takeoff zone. One athlete goes, next athlete steps up as soon as the runway is clear.

Goal: run through the zone, take off, and land safely—no stopping at the end.
Flight: keep it simple: drive knee up, then bring feet forward to land.

Cues: “Fast last two steps.” “Knee up.” “Land and freeze.”

Watch for: takeoff foot hits in the zone without a stutter step.

Common issue: slowing down to ‘aim’ at the zone. Fix: move the start mark back a shoe length and tell them, “Run past the tape.” Then immediately re-rep.

If an athlete is ready, narrow the takeoff zone slightly; if they’re inconsistent, widen it and keep the same approach length.

0:58–1:08

Broad Jump Mini-Competition

▾

Bring everyone back to the broad jump lanes. Give each athlete 3 attempts to set a “best jump,” but the jump only counts if they stick the landing for 2 seconds.

Scoring: best distance with a legal stick.
Coach job: be strict on the stick—if they shuffle, it’s a no-jump.

Cues: “Big arms.” “Push and reach.” “Stick—show me you own it.”

This keeps energy up while reinforcing the exact landing you need in the pit.

1:08–1:11

Water Break And Pit Reset

▾

Quick water. If you’re using a sand pit, rake it smooth and pull kids back behind the waiting cone. If you’re on grass/mat, re-tape the landing box if it’s getting scuffed.

Use this as your correction window: pick one team cue for the last block (example: “Run through the zone.”).

1:11–1:15

Cool Down, Measure Baseline, And Recap

▾

Easy walk back as a group, then 2 quick stretches: calves on a line and quad stretch (10–15 seconds each side).

If you didn’t already, record one baseline number per athlete: best standing broad jump with a legal stick. Keep it quick—name, mark, done.

Ask them: “What’s the rule on the runway?” (They should answer: one at a time.)
Reinforce: “Landing is a skill. We’ll keep using the freeze every day.”

Time	Period	Coaching Notes
0:00–0:08	Warm-Up And Safety Boundaries	Jog one easy lap or 2 minutes around the area, then bring them in to the runway/pit space. Movement: 20m each of high knees, butt kicks, side shuffle (both ways), and skipping. Cues: “Tall posture.” “Arms swing cheek-to-hip.” “Land soft.” Before we touch the runway, lay down the rule: one jumper at a time and everyone waits behind the cone until you point. Show the walk-back path on the side so nobody walks back through the runway. Watch for: kids stopping to talk in the runway—reset them behind the cone and restart the rep order immediately.
0:08–0:18	Landing School On Grass	Set up a flat landing box with tape/chalk (about 6–8 feet long) on grass or near the pit. Athletes work in pairs: one jumps, one watches and calls “stick.” Start with step-off landings: step forward, two feet land together, freeze for 2 seconds. Progress to small hops: hop forward, land, freeze. Cues: “Feet together.” “Knees bent like a chair.” “Hands past toes.” Common issue: landing stiff-legged and falling back. Fix: have them land and immediately sit into a squat while reaching hands forward, then repeat the same rep. If they’re nailing it, let them add a little more hop distance; if they’re struggling, keep it as step-offs until the landing is safe.
0:18–0:30	Standing Broad Jump Basics	Create 2–3 cone lanes so you can run multiple jumpers at once. Each lane has a start line and a landing box. Athletes rotate: jump, stick for 2 seconds, walk back outside the lane. Teach: arms back → arms forward → jump and land. Rep count: 6–8 quality jumps each. Watch for: a quiet landing with hips over feet (not behind them). Cues: “Swing, then jump.” “Push the ground away.” “Stick it—don’t move.” Common issue: feet split on landing. Fix: make them do 2 perfect stick landings from a tiny hop before they’re allowed another full broad jump. Adjustment: strong jumpers can try to beat their best mark by 2–4 inches; newer kids keep distance smaller and chase the same landing every time.
0:30–0:33	Water Break And Quick Reset	Water, then bring them in for a 45-second talk while they drink. Reminder: “Runway is a one-at-a-time zone.” Today’s target: “Same takeoff foot, same rhythm, safe landing.” While they drink, set tape/chalk for a takeoff zone (a 2–3 foot area) instead of a tiny board target.
0:33–0:43	Approach Rhythm With Check Marks	On the runway or a flat lane, place a start cone and a mid-check cone (about 4 steps in). Athletes work in groups of 3–4: one runs, one waits, one watches the foot hit the check. Walk the approach: count steps out loud (4 or 6 steps total). Jog it twice, then run it twice. On the last two reps, they run through the takeoff zone without jumping. Cues: “Same start spot.” “Run tall.” “Don’t reach—let the steps happen.” Common issue: kids change their start spot every rep. Fix: make them place toes on the start mark and point to it before you clear them to go.
0:43–0:58	Short-Approach Long Jump Pop-Ups	This is the main teaching block. Use a 4–6 step approach into a wide takeoff zone. One athlete goes, next athlete steps up as soon as the runway is clear. Goal: run through the zone, take off, and land safely—no stopping at the end. Flight: keep it simple: drive knee up, then bring feet forward to land. Cues: “Fast last two steps.” “Knee up.” “Land and freeze.” Watch for: takeoff foot hits in the zone without a stutter step. Common issue: slowing down to ‘aim’ at the zone. Fix: move the start mark back a shoe length and tell them, “Run past the tape.” Then immediately re-rep. If an athlete is ready, narrow the takeoff zone slightly; if they’re inconsistent, widen it and keep the same approach length.
0:58–1:08	Broad Jump Mini-Competition	Bring everyone back to the broad jump lanes. Give each athlete 3 attempts to set a “best jump,” but the jump only counts if they stick the landing for 2 seconds. Scoring: best distance with a legal stick. Coach job: be strict on the stick—if they shuffle, it’s a no-jump. Cues: “Big arms.” “Push and reach.” “Stick—show me you own it.” This keeps energy up while reinforcing the exact landing you need in the pit.
1:08–1:11	Water Break And Pit Reset	Quick water. If you’re using a sand pit, rake it smooth and pull kids back behind the waiting cone. If you’re on grass/mat, re-tape the landing box if it’s getting scuffed. Use this as your correction window: pick one team cue for the last block (example: “Run through the zone.”).
1:11–1:15	Cool Down, Measure Baseline, And Recap	Easy walk back as a group, then 2 quick stretches: calves on a line and quad stretch (10–15 seconds each side). If you didn’t already, record one baseline number per athlete: best standing broad jump with a legal stick. Keep it quick—name, mark, done. Ask them: “What’s the rule on the runway?” (They should answer: one at a time.) Reinforce: “Landing is a skill. We’ll keep using the freeze every day.”

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What You'll Need#

Flat agility discs (12–20) for start/target marks
Tall cones (6–8) to create waiting lines and safety boundaries
Measuring tape (30m or longer)
Chalk or athletic tape for takeoff zone and landing box
Rake (if using a sand pit)
Whistle or hand timer
Clipboards and pen for quick notes

Run The Main Station Without Long Lines#

The most important period today is the short-approach long jump work. To keep reps high, run it like a conveyor belt: one athlete ready at the start cone, one athlete walking back along the side, and the next athlete already stepping up. If you have more than 8–10 kids at the runway, split into two groups and give the other group standing broad jumps/landing reps on grass until it’s their turn.

Coach position: stand near the takeoff zone so you can see the last two steps and the takeoff foot.
Rep standard: they must run through the zone—no stopping at the board. If they slow down, it’s a redo immediately.
One correction only: give one cue, then send them. Save the “full lecture” for water break.

Common Breakdowns And What To Do#

Breakdown: kids stutter-step or reach for the board. Why it happens: they’re trying to be accurate instead of running. Fix: move the takeoff target back 6–12 inches and tell them, “Run fast to the cone, step over the tape.” Accuracy comes after rhythm.

Breakdown: jumping “up” with no forward travel (or collapsing on takeoff). Why it happens: they don’t know what to do with arms and free knee. Fix: rehearse two takeoff pops in place: step, drive knee, swing arms, freeze. Then immediately do a short-approach rep so the feeling transfers.

Breakdown: landing and falling backward, losing distance. Why it happens: they land stiff-legged or let the hips drop behind the feet. Fix: teach “heels first, then sit” into a squat and reach hands past toes. Make them hold the landing for two seconds before they stand up.

Breakdown: kids land with feet far apart and twist. Why it happens: they’re trying to catch themselves. Fix: do 3 quick “stick landings” from a small hop: feet hip-width, knees bent, chest over knees. Then go right back to broad jump.

Real-World Adjustments That Matter Today#

No sand pit available: keep long jumps to “pop-ups” into a taped landing zone on grass or onto a soft mat. The goal is takeoff and safe landing, not distance.
Only one runway/limited space: run approach work in one lane and do broad jumps perpendicular on grass so groups aren’t crossing paths.
Big group and lines getting long: turn standing broad jump into a 3-lane station (3 cone lanes). Kids jump, stick, then walk back outside the lanes. You’ll triple reps instantly.
Athletes who are nervous to jump: give them “step-off landings” first—step from a low curb/line into a two-foot landing and freeze. They still get the key skill without pressure.

What To Do Next Practice#

Next practice, keep the same landing expectations and add a slightly longer approach (6–8 steps) for the kids who can hit the takeoff zone without stuttering. The first thing that will break down is rhythm—kids will speed up early and then slow down late—so plan on doing a quick approach-rhythm refresher before you go back to full jumps.

Frequently Asked Questions#

What if we don’t have a sand pit?▾

Use a grass landing zone or a soft mat. Keep the long jump as short-approach pop-ups and make the goal a safe two-foot landing and a held finish, not distance.

How do I keep the runway from turning into a mess with new kids?▾

Use a clear waiting cone and a single release rule: nobody goes until you point at them. Put another cone on the side for the walk-back path so returning athletes don’t cross the runway.

How many reps should each athlete get in 75 minutes?▾

Aim for 8–12 standing broad jumps and 6–10 short-approach long jumps per athlete. If lines get long, split into two stations and rotate every few minutes.

What do I do with athletes who can’t coordinate the takeoff foot yet?▾

Don’t bench them. Put them on a 4-step approach with a start mark and a big takeoff zone (a 2–3 foot taped area). Praise hitting the zone at speed, then tighten the zone later.

Should I measure jumps today?▾

Only if it helps behavior and effort. For first-time jumpers, I’ll measure a best standing broad jump at the end as a quick ‘baseline,’ but I won’t make distance the main scoreboard.