The invention discloses a method for improving longitudinal resolution of TOFD (time of flight diffraction) detection with a Burg algorithm based autoregressive spectrum extrapolation technology, and belongs to the technical field of ultrasonic non-destructive detection. The method adopts an ultrasonic detection system comprising a TOFD ultrasonic detection instrument, TOFD probes, a scanning device, software integrating TOFD conventional analysis functions and a computer. According to the method, TOFD scanning is performed on defects, collected time-domain aliasing signals containing upper-end and lower-end diffraction waves of the defects are subjected to autoregressive spectrum extrapolation processing; the -6dB frequency bandwidth is taken as the benchmark, defect signals in the frequency band range are selected, defect signals outside the frequency band range are estimated with the Burg algorithm, so that the frequency bandwidth is broadened, the longitudinal resolution of defect detection is improved, and the defect height quantification is realized. Compared with other methods for improving the longitudinal resolution of TOFD detection, the method does not have additional requirements for a hardware system, is not limited by exciting pulse time width of the detecting probes, and has higher engineering application value.