How to improve my long and triple jump?

Im entering my senior year and need increase my distance in long jump (PR is 21ft 4in) and triple jump (44ft). My goal in long jump is 23 ft and triple is 47ft. I live in NC and want to be more competitive on a state level or even national level if possible|||For the long jump, work on speed. Triple jump requires more form than speed, but speed is still quite important. Strengthen your legs. Do lunges and maybe some weight training|||I LIKE TO JUMP|||To improve your distance you will need to work on your strength and technique. Do weights and plyometrics to develop the explosive strength needed to jump. The long jump, you need to run at about 7/8 top speed, fast enough to jump and under control so you can convert the speed. The next to last step allow your center of gravity to settle down slightly. Drive off of the board bringing your knee and arm up. Take off at about 40 degrees. Swing your arm up and rearward bringing your other arm up above your head. You are trying to keep your body from rotating forward. As you land drive your arms behind you which will bring your feet forward and up, land softly, letting your body settle into the sand bending your knees, bring your arms back in front which will help to keep you from falling backward. Walk forward and out of the pit. The triple jump landing is the same the first two phases are different. Do not jump too far on the first phase this will cause you to lose too much energy and result in a short second phase. You should practice keeping control and distance on the first phase which will let you jump farther on the second phase. If you jump too high you will collapse on landing and not be able to spring forward for the second phase. So the first phase should not be more than 16 feet, making the second phase 16 feet, which will allow you to retain enough energy to jump the third phase 16 feet. Don't jump too high or too far in the first phase, stretch out the second phase so it is not too short, and finish the third phase. Your arms play an important part in continuing the phases. Bring the arms through much higher than when running they can help you seperate your legs and drive them during the float. There are some good videos you can buy which will help you visualize your form. Look at www.usatf.org.