Lightning speed, an accurate take-off and an explosive spring is the secret to great long jumping.

The first half of your run-up should be rhythmic and relaxed.

About halfway down, pump those arms and legs to get maximum speed and hit the board in top gear.

Your speed will give you the momentum needed to achieve a good 'flight' and long jump.

On take-off, power yourself by driving your leading leg upward.

It is important to help force your body through the air by circling your arms.

They should first go downward, then backward, upward and finally forward.

To delay landing too early, thrust both legs outward in their extended position, and drive your hands down.

This will thrust your shoulders and head forward.

On landing, bend your knees and move your upper body forward as you hit the sand.

To get a longer jump and prevent yourself from falling backwards, lean to one side as you land, using one elbow for balance.

After landing, remember walking back through the sand pit will get you disqualified in a competition.