Standing Long Jump
Trains the Quads.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand with the feet about hip-width apart and the toes behind a line.
- Swing the arms back as you dip into a quarter squat, leaning forward slightly.
- Swing the arms forward and drive hard through both legs, jumping out as far forward as you can.
- Bring the knees up and the feet forward in the air.
- Land on both feet at once with the knees bending to absorb the landing, and let the arms come forward for balance.
- Stand up, walk back and reset.
Common mistakes
- Jumping up instead of out. The take-off angle is forward and up, not straight up; a high jump lands close.
- Leaving the arms behind. The arm swing is a large part of the distance; they swing back on the dip and forward on the drive.
- Landing with straight legs. The knees bend on every landing; a stiff landing is jarring and often falls backwards.
- Taking off one foot at a time. Both feet leave together and land together; a staggered take-off is a step, not a jump.