The Standing Long Jump test, also known as the Broad Jump, measures horizontal jumping ability from a standing position.
What This Test Measures
This test measures lower body explosive power in a horizontal direction, engaging the quadriceps, hamstrings, glutes, and calf muscles.
Equipment Needed
- Non-slip surface
- Measuring tape
- Marking tools
How to Perform the Test
- Draw a starting line on the ground.
- Stand with feet shoulder-width apart, toes just behind the starting line.
- Prepare for the jump by swinging your arms back and bending your knees and hips.
- Jump forward as far as possible, using your arms to propel yourself forward.
- Land on both feet without falling backward or touching the ground with any other body part.
- Measure the distance from the starting line to the back of the heel closest to the starting line.
- Perform three attempts and record the best result.
Tips for Best Results
- Use a powerful arm swing to increase momentum.
- Extend your legs fully during the jump phase.
- Reach forward with your arms as you land to maximize distance.
- Land with bent knees to absorb impact and prevent falling backward.
- Perform the test on a non-slip surface to ensure safety and consistent results.
Interpreting Your Results
Your standing long jump distance is compared to normative data based on age, gender, and athletic background. Longer jumps indicate greater lower body power in the horizontal plane. This test is relevant for sports that require horizontal explosive movements, such as long jump and sprinting.
Track Your Progress with Fitness Tests App
Want to easily track and monitor your progress on the Standing Long Jump? The Fitness Tests app provides detailed tracking, personalized insights, and comparison with normative data to help you achieve your fitness goals.