The following exercise methods need to have the strength foundation of waist and abdominal muscles for abdomen and leg lifting. Usually, we should practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging legs, lifting at both ends, prone back arch and so on.

When practicing the standing long jump, increase the take-off height, that is, increase the take-off angle, so that you can have more time to do the abdomen and leg lifts.

When practicing standing long jump, put a skipping rope 10 cm in front of the farthest jump you usually jump. Lift your legs and jump rope when landing. At this time, your body may fall back. It doesn't matter. Doing more exercises will succeed.

When landing in the standing long jump, you should first land with your heel-this will also make your body retreat, practice more, and you will succeed with your upper body.

If you use equipment, you can go to the gym to practice lower limb muscles. Or you can tie sandbags to improve leg strength.