The Spider that flies

Picture dribbling up court on a fast break in the Robins Center. At the three-point line, you launch yourself, sail over the paint, and land under the basket. That’s about 6.3 meters — over 20 feet. For most of us, it would be a superhero moment. For Molly Wise, it’s just another day on the runway.

Wise, Richmond track and field’s star long jumper, owns the program records in both indoor (6.22 meters) and outdoor (6.32 meters). Her performance last season earned her a spot at the 2025 NCAA Championship in Eugene, Oregon (above). She was one of just 24 women to make the cut. 

Growing up in Danville, Kentucky, a town of about 17,000, Wise was a kid always on the move — climbing trees, jumping puddles, riding horses, and playing every sport she could. Track didn’t come into the picture until high school. A coach noticed her jumping ability on the volleyball court and suggested she try track and field. That suggestion led to the discovery of a talent.

“I connected with it quickly,” she says. “My coach helped me understand that mastering the fundamentals makes all the difference.”

A self-described power jumper, she emphasizes strength and control in her training. While her teammates rack up miles running, Wise spends lots of time in the weight room. “Lifting helped me bounce back from an ACL injury and gave me more power in my jumps.” She’s also disciplined about sleep, nutrition, and recovery.

Before each jump, Wise pictures the entire run and landing. The actual attempt lasts only seven or so seconds from start to finish, and the technique is fine-tuned. The run-up involves carefully planned phases: a strong initial drive, a brief “float” mid-stride, and fast, precise steps right before takeoff.

“Stride count is very consistent for me,” she says. “My body just knows where to be.”

Wise describes her midair form as a “complicated cannonball,” performing a kind of “half-hitch hang” — a subtle twisting move with her legs to maintain balance and flight time. For landing, she aims to touch down on her feet, dig in her heels, and push her hips forward.

Despite the wild look of sand kicking up, she emphasizes the importance of fully committing to maximize distance. “Most of the time I land on my left hip and my shoulder. It’s very dramatic. A lot of people ask, ‘Does it hurt?’ No, if you’re doing it right.”

The adrenaline of competition fuels Wise’s strongest performances, and her personal bests often come on her first jump of a meet. “In practice, I focus on small improvements,” she says. “At competitions, I just put it all together.”

This season, she set her sights on landing a 6.5-meter jump. “But you know, as soon as I hit that, you move on to the next [goal].”

In her academics, Wise is a pre-med student with a major in psychology and a minor in leadership studies. After graduation, she’ll attend Duke University for a master’s degree and then plans on medical school.