How to jump further in long jump? and higher in high jump?

Im 13 years old in the track team I wanna know a trick to improve in long and high jump|||i believe its called HGH (easy way and long term BAD effects)





or





working out, running, weight lifting (very hard and painful way but a safe future)|||You should try jumping right at the end of the runway(whatever you call it) and tuck into a ball and yea you will go far....this worked for me


that was for longjump....for highjump grow long legs and just flop over