Besides motives of a clean getaway, training to improve your long jump can lead to a healthier and more robust body.

But before you get to specific getaway training, you should make sure you own your hips, have a solid core, and can generate power from the posterior chain.

How do you accomplish this?

Try these 3 exercises:

Chops & Lifts
Single Leg Kettlebell Deadlift
Kettlebell Swing

There are 2 main priorities:

Form
Speed

Try to perform these movements as quick as possible. As soon as you lose form, stop.

It's much better to rest for 1-2 minutes and return with more power than to continue and train your body to be slow and sloppy.

An example routine:

7 Lifts Each Side
7 Single Leg Deadlifts (progressing speed within the set)
7 Chops Each Side
15 Kettlebell Swings
Active rest for 1-2 minutes
Repeat 1-4

Aim for 3-5 cycles.

Err on the side of a lighter weight. If force is F=MA, then we want to maximize the A (acceleration), not the M (mass).

Lower the reps in the latter sets if needed.

Remember, the goal is quality speed work.

Jump the Gap with These 3

Chops & Lifts

Half-Kneeling Chops & Lifts with the bar is a great exercise for the core. It also works on static lower extremity stability and dynamic upper extremity stability. Perform in all 4 quadrants. If you have any pain or discomfort with this exercise stop immediately and contact a physical therapist.

Single Leg Deadlift

The single leg deadlift is a great exercise to strengthen the posterior chain. Performing single leg exercises is necessary to avoid asymmetries and compensatory weight shifts during bilateral (double leg) exercises.

Kettlebell Swing

The Kettlebell Swing is one of the best exercises to develop lower extremity strength and power. It teaches one how to properly transfer explosive force from the feet to the hands (essential in most sports). The Swing will increase posterior chain strength, improve core stability, and reinforce the hip hinge movement pattern.