Fitness plan for long jump?

Please could somebody give a basic outline to a fitness plan for long jump? Including food, exercise and sleep.

Thank you

Hi there, the Long Jump is more of an explosive exercise and therefore required both strength (to propell the body) and power (to propell it at a high speed). A typical day's eating would be as seen below, it's a strict diet, but will bring about rewards once followed;

Breakfast - Porridge (made of 75g oats, 350ml skimmed milk and 1 tblspoon of honey).
-Half a grapefruit
-A glass of pure orange juice (about 400ml)

Snack 1 - 2 pieces of fruit
350ml skimmed milk

Lunch - Jacket Potato (one that weighs about 250g) made with tuna and sweetcorn (no mayo!)
-A probiotic yoghurt
-1 Small treat of your choice (don't go mad though)

30-45 mins Preworkout - 350ml skimmed milk
-A handful of raisins
-2 slices of toast with olive oil spread

WORKOUT

-Postworkout (immediately after) - 2 whole eggs, 3 egg whites. (so you'll need 5 eggs, but have to throw 2 yolks away).
-a treat of your choice (it can be anything weighing upto 50g, infact, the more sugar it contains the better)

Dinner - Chicken in Pitta Bread (made with a large chicken breast, a wholemeal pitta bread and some fresh vegetables)
-1 banana
-50g of popcorn, or 200g grapes

Pre-bed - 350ml milk and a slice of wholemeal toast.

That should definately cover the nutritional aspect, obviously, it will be difficult to stick to, which is why i've included the treats (these can be something like 40g chocolate, a packet of crisps etc)
On the exercise front, it is a little more awkward. If you are not able to get to a gym, then this will be sufficient;

Warm up - 5 minutes light paced cardiovascular exercise, like jogging.
Stretching - Stretch your 'adductors', 'abductors', 'hip flexors', 'quadriceps', 'hamstrings', 'glutes (bum)' and 'calves'. All of these form the leg and aid it's motion. Stretches for these areas can be found on;
http://www.abc-of-fitness.com/info/fitne...

Bodyweight squats - 3 sets of 15 reps (holding dumbbells if you have access to them), lower your body on a count of 3 and then explode upwards.
Forward Lunges - 3 sets of 20 (10 each side), again, hold the dumbbells by your hips if you have access to them.
Box jumps (this is where you have an object about hip height, and jump from one side to the other by placing you hands on it. You follow a sideways motion) - 3 sets 16
Squat thrusts (remember these from PE?) - 3 sets 30 seconds, completing as many as possible. Record the number you complete and aim to beat it each time.
Side lunges - 3 sets 16.

Repeat the same stretching routine as you began with.
Optional - 10 minutes skipping (more of a toning exercise).

As for sleep, just aim for 7-8 hours. Any more and you'll have a bad effect on your metabolism, as well as making you feel groggy once you wake up. A good time for bed, is 10-11 as it means that you are tired, but can still wake up reasonably early.

This will suffice for a leg workout that is ordientated around explosive power.