Technical Thrust in the long jump.

Technical Thrust in the long jump.
a) strike quickly and vigorously on the board before the heel (barely noticeable) and then the whole foot.
b) The last step should be neither too long nor too short, since the center of gravity should be slightly
in front of the point of application of force. Then the body is thrown upward and forward.
c) After the foot strung on the tablet becomes the "squat", which is a slight flexing of the leg thrust.
d) Then:
1 - Launch of the leg lift up and slightly bent forward;
2 - Extension of the leg thrust and impulse;
3 - Final Action by the toe of the leg thrust.

e) Movements arms synchronized with the leg. Cupped hands and arm muscles slightly tensed. After
the final action of the toe begins to rise.

Source: Athletics