Practice long jump and high jump on separate days, avoid doing them together, and limit yourself to only 2 to 3 attempts at a time. This ensures that your muscles don't experience excessive strain, and there's no risk of injury due to over-practicing. Always ensure a proper warm-up before attempting. Always perform thorough stretching of your legs after attempting long jump and high jump. Carefully choose the practice area for high jump and long jump, ensuring the landing surface is not too hard, either using well-dug soil or a mat for safety. If struggling with the specified heights for high jump and length for long jump then gradually increase through consistent practice to achieve the desired results.