Standing Long Jump
The Standing Long Jump is a powerful plyometric exercise that builds explosive strength and power in your lower body.
- Movement
- Compound
- Force
- Push
- Per set
- 5s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Standing Long Jump
Description
A classic exercise testing the power of lower body, where the person jumps forward from a standing position as far as possible.
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How to do Standing Long Jump
- 01Setup
Stand with your feet hip-width apart, toes pointing forward, and a clear space in front of you for landing.
- 02Setup
Initiate the jump by hinging at your hips, bending your knees slightly, and swinging your arms back behind you to load your lower body.
- 03
Explode forward and upward by powerfully extending your hips, knees, and ankles, simultaneously swinging your arms forward and up for maximum momentum.
- 04
While in the air, bring your knees slightly towards your chest to prepare for landing and extend your legs forward as you approach the ground.
- 05
Land softly on both feet, absorbing the impact by bending your knees and hips, similar to a squat position, and maintain your balance.
Tips
- Maximize your arm swing by bringing them forcefully forward and up as you launch; this significantly contributes to jump distance.
- Focus on a powerful 'triple extension' through your ankles, knees, and hips to generate maximum upward and forward propulsion.
- Aim for a soft and controlled landing, allowing your knees and hips to bend and absorb the impact, protecting your joints.
- Before attempting maximum distance, practice the movement with shorter jumps to perfect your coordination and landing mechanics.
Common mistakes
- Failing to use your arms for momentum reduces jump distance; actively swing them forward and up as you launch to gain extra power.
- Landing with locked or stiff knees increases impact on joints; always land softly by bending your knees and hips to absorb the force.
- Not initiating with a proper hip hinge limits power generation; ensure you load your glutes and hamstrings by pushing your hips back before jumping.
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Is Standing Long Jump good for beginners?
Standing Long Jump is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Long Jump?
You need Body weight to perform Standing Long Jump. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Long Jump?
Maximize your arm swing by bringing them forcefully forward and up as you launch; this significantly contributes to jump distance. Focus on a powerful 'triple extension' through your ankles, knees, and hips to generate maximum upward and forward propulsion. Aim for a soft and controlled landing, allowing your knees and hips to bend and absorb the impact, protecting your joints. Before attempting maximum distance, practice the movement with shorter jumps to perfect your coordination and landing mechanics.
What are common mistakes when doing Standing Long Jump?
Failing to use your arms for momentum reduces jump distance; actively swing them forward and up as you launch to gain extra power. Landing with locked or stiff knees increases impact on joints; always land softly by bending your knees and hips to absorb the force. Not initiating with a proper hip hinge limits power generation; ensure you load your glutes and hamstrings by pushing your hips back before jumping.
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Free · iPhone only · Available on the App Store