Home > Fitness Testing > Tests > Speed & Power > Long Jump

The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK and part of the power quadrathlon and jumps decathlon assessment.

test purpose: to measure the explosive power of the legs

equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate the equipment if required. Perform a standard warm-up. The take off line should be clearly marked. See more details of pre-test procedures.

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procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. See some long jump video examples.

scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences. See some athlete results for the long jump test. You can also use this calculator to convert cm to feet and inches.

* table results adapted from personal experience and various sources.

variations / modifications: A long jump landing pit is sometimes used instead of a hard surface, which enables the subject to confidently put more effort into the jump, and to extend the legs further in front of the body for landing. This technique also allows those with greater skill to score longer jumps, which is undesirable if you are trying to test for leg power only. Generally longer distances should be achieved with this technique, so the norm table above would not be accurate. The Eurofit Test recommends using a graduated mat for ease of recording jump distance on the landing surface.

advantages: this test is simple and quick to perform, requiring minimal equipment.

disadvantages: there is some skill component in this test.

comments: Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. Some participants will try to use a step at take-off, which is not allowed. The World Record for the standing long jump is held by Norwegian Arne Tvervaag, who jumped 3.71 meters (12 feet 2.1 inches).

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The Test in Action

• This test is part of the NFL Combine,
• The test was once part of the Football Pro Rating SPARQ.
• This test is part of the Eurofit Test Battery.
• See video examples of the long jump test in action.
• About the power quadrathlon, which includes the standing long jump test.

Similar Tests

• Standing Triple jump — hop, step and jump, starting from a standing position.
• Vertical jump test — jump off both feet as high as you can.
• 2-hop jump test — perform two consecutive horizontal jumps off both feet

Related Pages

• Buy standing long jump mats and other equipment.
• See some athlete results for the long jump test.
• The Jumps Decathlon — 10 events for assessing speed and power
• See the list of anaerobic tests for other fitness tests of leg power.
• The Standing Long Jump was an athletics event at the early Olympic Games.
• Use this calculator to convert cm to feet and inches.
• You can buy Long Jump Landing Mats

Old Comments

Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.

• Amanda (2013)
  i need help with jumping higher and farther what should i do. i am in 5th grade
  
  • Derek Darwin Amanda (2013)
    Unfortunately being so young, in terms of explosive muscular development, anything you do won't be of real great advantage to you until you hit puberty and create testosterone. However, what is of a great advantage to anyone would be to practice jumping both far and high. What this will do is help your body create an efficient neurological connection/pattern for jumping. I wouldn't jump with any weight or with anything in your hands (you could but...) as this will alter how you jump and therefore your neurological patterning. You can also do sprints because this will help teach your muscles to fire quickly as they rarely fire quicker than when you sprint. Hope that helps.
    
  • tanne12321 Derek Darwin (2013)
    Sir, You are talking to a female, who cannot create testosterone. I thought it would be just good to let you know this. Amanda keep up the good work!
    
  • Derek Darwin tanne12321 (2013)
    Tanne, women DO create testosterone, and even if they didn't everything else I stated would still be true.
    
  • KSnowQueen tanne12321 (2016)
    Ha hah ah ahah women don't create testosterone hahahha right OMG what grade are you in...if we didn't, we'd be DEAD. And oh Sir males produce estrogen
    
  • Ethan O'Neil KSnowQueen (2016)
    Both genders create both hormones. It's just that males primarily create estrogen, females mainly create testosterone. Though males create female hormone and females do create male hormones. It's simple science, really.
  • KSnowQueen Ethan O'Neil (2017)
    Btw about your knowledge of simple Science, have you not realized that you wrote that males primarily produce estrogen while females primarily produce testosterone ... hate to inform you but it's the other way around :.)) you see females are the ones who primarily create oestrogen and PROGESTERONE while males primarily create testosterone. huehehehe

• Future Coach amanda (2013)
  Try jumping with a resistance vest you can handle or use light pair of dumbbells on each hand. Make sure you are landing on a soft surface though (shock absorbing mat, turf, etc).

• Brian (2017)
  It has never made sense to me that measurement is made from the landing point of the heels. It seems to me that, if the starting line is where yours toes begin, then the finish line should be where your toes end; therefore the distance between one point and the other is the distance that you have jumped. I may be missing something obvious here...
• my average is 270 while my record 285 you need very strong leg muscle to jump long distance
  its not all about technique most of fitness teacher teach's technique - Radian (2020)
• I'm 12 years old and I jump around 185cm. That is pretty good (my friends jump 150cm) but I can't jump 2 meters my best is 1.96 meters can you help me (also Im not so tall and I wish I'll be taller so I can jump longer) - Dani Rachvalsky (2019)
• I know that this is a very old thread, but is getting 2.55 meters for a 13 year old good? - GamingWolfTV (2018)
• Can anybody tell me the average jumping distance for a 12 year old? (soon to be 13) the average distance i can jump is around 1.9 meters, and i've been searching up many techniques and they don't really work. For some reason i feel really insecure lol -Lindon (2017)
• I am a female in 6th grade, In standing long jump I jump about 180cm on hard ground which is around 70-71 inches. I have track and field soon and I am worrying about jumping off a sand pit or grass because it is harder for me to jump off a soft landing. Is there a big difference from jumping off a hard ground than a soft ground? - Nicole (2017)
• Anuj (2017)
  I am a 13 year old boy. I have done a leap of 280cm (indoor) is it good enough for an age world record
  • Dave Anuj (2017)
    Listen with both ears my young friend. but make up your own mind.. you are who you decide to be. All the best!
• Charlie Cao Anuj (2017)
  My friend in high school jumped 305 when he was 13, so I don't think 280 is a record. (He trains with a former Olympian for long jump so that's the reason he can jump so far. He's also extremely tall, he was 6'8'' when he was 13)
• Olivia (2017)
  what is the fitness conponent that i should use to jump farther?? Im in 12th grade
  • Merric Olivia (2017)
    Power/Explosiveness
• Lewis mcgrath (2017)
  me and my good maytey rob can jump 252cm at the age of 16 is this a good score?>???????????????>???
  • Enoch Kan lewis mcgrath (2018)
    its kind of potato but it's still well above average so nice job
• Nicolehalford (2016)
  minho is at the top level ^^
• Avery (2016)
  lol im 14 I got that 240cm though in gym to jump simply do a half squat thrust you'r arms forward, and tuck up and lower your legs before you hit the ground my best jump was 256, but that was the first one.
• Someone Anonymous (2016)
  Couldn't do the running long jump but as a 9th grader I was able to do the standing long jump at 104" in PE. A school record for 9th graders for an hour until another 9th grader jumped 106" in the next PE class.
• Jono (2015)
  Hi my name is Jono, I'm 13 years old im a state Spirinter for the 100M and 400M, I'm the Third fastest in my school out of 750 children, and the fitness in year 7/8, and I was wondering how I could improve my standing long jump, my current record is 2.34M what would you rate that so a 13 year old, and if it's not good how could I improve? Thanks Jono
• Jack T (2014)
  Don't think height makes a difference. I did >3.3m when I was only 17 years old. And I'm only 5'8" and of Chinese Ethnicity.
• Harold A. Jack T (2017)
  The world record in the standing long jump is 3.73 meters (and that smashed the previous record). I don't think it's very likely you were doing >3.3m at 17.
• Gyros (2014)
  I jumped 292 cm, is there any sport I could start to do at the age of 20 to be able to get it to top level if I have 292 at the beginning?
• Robert Short Gyros (2014)
  Fencing. Being able to jump is a great advantage in the sub professional classes. Especially for sabre
• ChrisJen (2013)
  My 36 month old boy can do a standing broad jump of 39". Is this average? Thank you :)
  • Future Physician ChrisJen (2013)
    don't you mean 3 year old?
• Gautami (2013)
  why should give three attempt in Standing Long Jump Test
  • Rob Admin gautami (2013)
    Giving multiple attempts helps you to determine the person's best performance. With a few attempts they should do close to their best, any more and fatigue may be a factor. You also you need to minimize how long the test takes if you are testing large groups.
• Gautami Rob (2013)
  if i give only 1 attempt to the student, it will effect to their performance
• Chris Chung (2013)
  im 12 years old and i wanna be able to jump higher and further
  so far I've gotten 2.1 meters how am I going?
• Georgia (2013)
  can you please post some elite athletes results that are female. I see the link above is only male results but is there any female available? thanks
• Makayla (2013)
  i need help getting speed and jumping farther and i am a grade 5 kid so what should i do
• Future Coach makayla (2013)
  For speed, try to run with sleds on the beach or do 40-50 yard sprints with parachutes. For jumping further you have to work on your power. Try jumping with a resistance vest but make sure you are landing on a soft surface (shock absorbing mat, turf, etc). Hope this helps and good luck to you.
• B Future Coach (2013)
  You are talking to a 5th grade kid, by adding extra resistance will hurt more then it will help.
• FinnishGuy b (2014)
  Not necessarily if properly administrated. Resistance wont stunt growth and increasing the rate of fire in a 5th grader will definately help his vertical and jump.
• Ryan FinnishGuy (2014)
  Would it not make a difference if 1 guy is 5 foot 6 and the other is 6 foot 6 ?