Standing at a marked line, have both feet planted side by side on the ground. Using your arms, swing them in a forward motion while bending your knees to build more momentum. Once your feel you have enough power, take a big leap with both legs extending forward to reach as far as possible. Mark where you land, and measure from the starting line to which ever foot landed closest to the start.
Tape or something to mark a starting spot.
FOR THE TAKE OFF: Eyes focused forwards straight back, hips, knees and ankles bent and arms behind you. Quickly swing arms forward as legs straighten at take off. Use a powerful push from the legs through to your toes.
FOR THE LANDING: Maintain a slight forward lean and a stable body position with backside out. Try and land on both feet at the same time and flex at your hip, knee and ankles (ideally try and land into a sand pit or a soft surface).
EXTRA COACHING TIPS: Maintain a slight forward lean over the thighs. Move the arms to behind the body as far as they will go and then swing them rapidly forward and try to “stop” the arms horizontally in front (at head height or just past head height). Ensure a continuous movement. Greater bend of knees followed by forceful extension Keep chest forward, bend hips, knees and ankles on landing.