Standing Long Jump

Technique

How to perform Standing Long Jump

1. Choose a clear, level takeoff area and a suitable unobstructed landing surface.
2. Stand with your feet about shoulder-width apart and prepare to take off from both feet together.
3. Bend at the hips and knees while swinging the arms backward to make the countermovement.
4. Drive through both feet, extend the legs and swing the arms forward as you jump horizontally.
5. Bring the feet forward for landing, then absorb contact by bending the hips and knees rather than keeping the legs rigid.
6. Regain balance and reset before the next jump; measure distance if you are tracking performance.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gastrocnemius, Soleus, Vastus Lateralis, Vastus Medialis.