STANDING BROAD JUMP TEST (ii)

The standing broad jump, also known as the standing long jump, is a common test of leg power and coordination. It's used in various sports and physical fitness assessments. Here’s a breakdown:
How to Perform the Standing Broad Jump
1. Setup:
Find a flat, non-slip surface.
Place a starting line on the ground. This can be a piece of tape or a marked line.
2. Starting Position:
Stand with your feet shoulder-width apart, toes just behind the starting line.
Keep your arms relaxed at your sides.
3. Execution:
Bend your knees and hips into a squat position while swinging your arms backward.
Explosively jump forward by extending your hips, knees, and ankles, swinging your arms forward at the same time.
Try to land on both feet simultaneously, keeping your knees bent to absorb the impact.
4. Measurement:
Measure the distance from the starting line to the closest point of contact on the landing (usually the back of the heels).
Record the distance to the nearest centimeter or inch.
Scoring and Evaluation
Distance: The main metric is the distance jumped. This can be compared against normative data or used to track progress over time.
Technique: Good form involves a balanced, coordinated movement with a strong push-off and controlled landing.
Tips for Improvement
Strength Training: Exercises like squats, lunges, and calf raises can help build the leg muscles needed for a powerful jump.
Plyometric Training: Incorporating plyometrics, such as box jumps or jump squats, can improve explosive power.
Practice: Regular practice of the standing broad jump will help improve both technique and distance.
Would you like to know more about how to incorporate the standing broad jump into a fitness assessment or training program?