Standing Long Jump
Standing Long Jump is a plyometric power - two-foot forward jump exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power - two-foot forward jump
Exercise technique
- Area
Choose a nonslip takeoff area and a safe, soft landing area.
- Start
Place your feet shoulder-width apart and prepare for a partial squat.
- Arms
Load your hips as you swing your arms backward.
- Takeoff
Push powerfully against the floor with both legs and swing your arms forward and upward.
- Flight
Maintain torso balance as you bring your legs forward.
- Land
Contact the ground with both feet together and bend your knees and hips to absorb the force.
- Measure
Without losing balance, measure the rearmost contact point relative to the starting line.
Key technique points
- Take off with both feet together.
- Limit forward distance to what you can land safely.
- Coordinate your arm swing with the push.
- Do not lock your legs on landing.
- Keep your knees aligned with your feet.
- Check the area before each attempt.
Common mistakes
Striking hard on the heels
Do not keep your knees locked as you extend your legs forward.
Falling backward
Do not leave your hips behind your feet without control on landing.
Single-foot takeoff
Do not lift your feet off the floor at different times.
Knees collapsing inward
Do not bring your knees together as you absorb the landing.
Excessively high arc
Do not create unnecessary vertical flight instead of forward force.
Forcing distance
Do not reach farther when landing quality is deteriorating.
Frequently asked questions
Standing Long Jump: why is “Striking hard on the heels” a mistake?
Do not keep your knees locked as you extend your legs forward.
Standing Long Jump: why is “Falling backward” a mistake?
Do not leave your hips behind your feet without control on landing.
Standing Long Jump: why is “Single-foot takeoff” a mistake?
Do not lift your feet off the floor at different times.
Standing Long Jump: why is “Knees collapsing inward” a mistake?
Do not bring your knees together as you absorb the landing.
Standing Long Jump: why is “Excessively high arc” a mistake?
Do not create unnecessary vertical flight instead of forward force.
Standing Long Jump: why is “Forcing distance” a mistake?
Do not reach farther when landing quality is deteriorating.
What should I focus on when doing Standing Long Jump?
Take off with both feet together. Limit forward distance to what you can land safely. Coordinate your arm swing with the push. Do not lock your legs on landing. Keep your knees aligned with your feet. Check the area before each attempt.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.