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To do this, propel your free leg (opposite of your takeoff leg) forward as far as possible. While in the air, bring your takeoff leg forward as well so your legs are parallel to each other. To do the hitch-kick, cycle your arms and legs to counteract forward rotation in the air. For the hang, to counteract forward rotation extend your body so that your arms are above your head and your legs are hanging down. When preparing to land, swing your arms down and lift your legs up before reaching the sand. Remember that your distance is measured by the part of your body that lands the furthest back, so do your best to avoid falling backwards or touching your hands to the pit behind your body. Bring your arms forward to help you maintain your balance and keep yourself from falling over. When your heels touch the pit, press your feet down and pull your hips up. This, in addition to your momentum, will carry your body past the mark where your heels touched down.
Try the sail technique if you are a beginner. Try the hitch-kick or hang if you are an advanced jumper. Swing your arms down and lift your legs up. Angle your body forward. Bend your knees to soften the impact.