Standing Long Jump

intermediate · jump

Setup

Stand at a start line, feet hip-width apart. Pick soft ground like grass or sand if you have it, or lay a thick mat on a hard floor; the surface has to be level and non-slip. Clear at least 3 meters ahead of the line, with no wall, weights or step anywhere in the landing zone. If you're training outdoors, pick early morning or late afternoon to avoid the heat.

Execution

Lower into a quarter squat by bending the knees and hips, swinging both arms back to load up.
Drive hard through both feet into the floor while swinging the arms forward and up.
Launch forward and up as far as you can, fully extending the hips and knees at the peak.
Reach both legs out in front just before landing to maximize the distance.
Land on both feet at the same time, knees bending deep to absorb the impact and hold your balance.
Measure the distance from the start line to the nearest heel print, and log it to track progress.
Do 3-5 reps a set with 90 seconds of rest between sets, because each one is a maximal effort: a clear drop from the first jump means the set is over.
If a landing drops you onto your seat, lets the knees cave in or thuds hard, end the set there instead of squeezing in another rep.

Breathing

Inhale as you dip down to load, exhale hard the instant you launch forward. Do not hold your breath between jumps.

Quick cues

Swing the arms to load before you jump.
Reach the legs out on the landing.
Knees bend deep to hold your balance.
Jump for distance, not just height.
Picture clearing a wide puddle.

Common faults

Fault: Falling backward onto the seat right on landing
Fix: Ease off the jump power slightly and drill reaching the legs further forward on landing.
Fault: Jumping mostly for height while forgetting to drive forward
Fix: Lower the takeoff angle and aim for a spot on the floor ahead to jump toward.
Fault: Landing with one foot ahead of the other instead of together
Fix: Drill a few light jumps first, focusing on bringing both feet forward together, before going full effort.
Fault: Nearly straight knees on landing, absorbing little of the impact
Fix: Shorten the jump distance and practice a deeper knee bend until the landing is soft.

Equipment

bodyweight

Muscle groups

legs, glutes, calves