Exercise library · Quads

How to Do Standing Long Jump

Step-by-step instructions, muscles worked and workouts that use the standing long jump.

How to do it

1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4. Measure the distance from your landing point to the starting point and track results.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.