Long Jump Technique | The Penultimate Step

One of the most important elements when it comes to long jump technique is the penultimate step. It’s also one of the most misunderstood and over-coached phases of the jump. This video simplifies the penultimate step and provides actionable tips to perform it correctly.

Overloading the penultimate step is the single biggest mistake that athletes and coaches make in the long jump. In this video coach Ryan Baily describes what the penultimate step is in simple terms and why it causes so many issues that lead to shorter jumps. The main issues addressed are:
1. Speed reduction at takeoff
2. Incorrect takeoff angle
3. Reaching at the board

If an athlete uses the penultimate step to drop the hips it will almost always result in decreased distance. The reason is because the center of mass drops too much. This causes a sudden decrease in speed and a takeoff angle that is too vertical.

In the second half of the video Olympian Janay DeLoach Soukup shares her experience with the penultimate step and demonstrates proper foot contact during the last 2 steps of the jump.

Check out this article we posted to learn more about the penultimate step

[johnyishac]

so should we stay running as fast as we can?

[jameswittmann]

WOW just watching this video is gonna Make me jump 3 feet farther 😂

[surjitsingh]

Please tell me 🙏🙏 should I run on toes or heels?

[kamronpeete]

As a black teen girl, It feels good to see another black woman doing the same thing I'm trying/attempting to do. Great role model for me!

[kuichib]

I don't even do athletics, but watching these for reference instead - amazing what the body can do!

[jay_autumn]

This very helpful. Thanks cause I've recently started self-training for long-jump 🔥

[emileawereed]

Best video I've seen on the penultimate. Too many athletes and coaches don't understand that it's actually meant to be a very quick step that doesn't interrupt your forward progress or speed at all. Excellent 🙌🏾

[dwimalubasumatary]

2:26 😂😂😂 okay I understand, good information

[pavankumark]

You are giving us a very useful information and technics thank you so much sir. I'm a fan of you from India 🇮🇳

[aidam]

Can I ask what is the distance between the boxes in the exercise "box ground box"?

[ruelmartin]

Can you make a video about long jump flight techniques especially the sail/stride technique please

[brennanquaintance]

How come Ruel Martin commented 8 times on this video

[ruelmartin]

I cannot NOT do the penultimate step it would be uncomfortable and I wouldnt jump far I think

[jameswittmann]

When u drop ur hips at third to last step do u land flat footed as well on that third to last step?

[lucas.hahn]

As a high level basketball player doing track as an alternative to boost my level of fitness I wanted to also become one of the best in my area with this sport as well. And these videos are giving me a perfect base to build upon!

[hamzaabdalla]

Thank you so much for the info. I am having track and field in less than a month and as a 6th grader I don't want to injure myself while doing the running long jump.

[ruelmartin]

Im trying to do the sail technique but I'm extending too early and I need help with that and I can't hang nor hitch kick

[anupchetry]

Which leg used long jump for more distance . I am righty

[ruelmartin]

I depend on the penultimate step to get height

[lukenguyen]

So do we literally soften the 3rd step ?