Standing Long Jump

What This Test Measures

• This test measures lower body explosive power and coordination, specifically the ability to generate horizontal force.

Equipment Needed

• Flat, non-slip surface
• Measuring tape
• Starting line marked on ground

How to Perform the Test

1. Draw a starting line on the ground.
2. Stand with feet shoulder-width apart, toes just behind the starting line.
3. Prepare for the jump by swinging your arms back and bending your knees and hips.
4. Jump forward as far as possible, using your arms to propel yourself forward.
5. Land on both feet without falling backward or touching the ground with any other body part.
6. Measure the distance from the starting line to the back of the heel closest to the starting line.
7. Perform three attempts and record the best result.

Tips for Best Results

• Use a vigorous arm swing to generate momentum.
• Aim for a takeoff angle of approximately 45 degrees.
• Extend fully through hips, knees, and ankles at takeoff.
• Bring your feet forward when landing.
• Practice your technique before the actual test.

Interpreting Your Results

• Your standing long jump distance is compared to normative data based on age and gender. Greater distances indicate more explosive lower body power and coordination.