How to Measure Your Broad Jump

The broad jump, also known as the standing long jump, is a simple yet powerful test of lower body strength, explosive power, and overall athleticism. It’s a key performance indicator used by athletes in sports like football, basketball, and track and field, and is also a great way for anyone to measure their leg power and progress in strength training.

In this post, we’ll break down how to perform and measure your broad jump, what your results mean, and how to improve your jumping ability.

Why Measure Your Broad Jump?

The broad jump primarily tests the strength and explosiveness of your lower body, specifically your glutes, hamstrings, quads, and calves. It’s an excellent measure of how well you can generate power, which is important not just for sports but for everyday movements like sprinting, jumping, and even lifting. Tracking your broad jump over time can help you gauge improvements in strength, muscle coordination, and athleticism.

What You’ll Need

• A flat surface: Ideally, you want a flat, non-slip surface where you can safely jump.
• A tape measure: To measure the distance of your jump.
• A friend or phone for video recording: It’s easier to accurately measure your jump with assistance, but you can also record it for precise measurement.

How to Perform the Broad Jump

1. Warm up thoroughly: Before attempting your broad jump, be sure to warm up with dynamic stretches, lunges, and some light plyometric exercises (like jump squats or leg swings) to get your muscles ready for explosive movement. This will reduce the risk of injury and improve your performance.
2. Stand in a ready position: Stand with your feet shoulder-width apart, toes behind a starting line. Bend your knees slightly, hinge your hips back, and swing your arms behind you. This starting stance helps you load up your legs and core for maximum power.
3. Jump explosively: As you jump, swing your arms forward and push through your legs to propel yourself as far forward as possible. Try to land softly with both feet at the same time, maintaining balance. Make sure to land with your knees slightly bent to absorb the impact.
4. Measure your jump: Once you’ve landed, measure the distance from the starting line to the back of your heels. This is the official length of your broad jump. If you’re unsure or want to be precise, use a video recording or have a friend assist you with the measurement. Record your measurement in inches rounded to the nearest inch.
5. Repeat for best results: Typically, you’ll want to perform the test three times and take the best (longest) jump out of those attempts.

Tips for Accurate Measurements

• Focus on balance: Ensure that you land without falling forward or backward, as this will negatively affect the measurement.
• Use the same surface: Always jump on a similar surface (indoor, outdoor, grass, or gym floor) for consistency in your measurements over time.
• Jump with maximal effort: The broad jump is all about explosive power, so give it your all when you jump, but make sure you’re landing safely.

What Do Your Broad Jump Results Mean?

Broad jump distances can vary based on your age, gender, and fitness level. As a rough guide, you should be able to broad jump your height – 10% for each decade over 40 you are. This can vary greatly based on many factors but is a good rough starting point.

These numbers are just guidelines, so don’t be discouraged if your jump doesn’t fit into these ranges. What matters most is tracking your personal improvement over time.

How to Improve Your Broad Jump

Improving your broad jump requires a combination of strength, speed, and explosive power. Here are a few exercises and tips to help you jump further:

• Plyometrics: Exercises like box jumps, depth jumps, and jump squats will train your muscles to generate explosive power, which directly improves your broad jump.
• Strength Training: Focus on lower body compound movements like squats, deadlifts, and lunges. Stronger legs mean more force generation for longer jumps.
• Core Strength: A strong core stabilizes your body during the jump. Include exercises like planks, Russian twists, and leg raises to improve your core strength.
• Mobility Work: Stretching and mobility drills, particularly for your hips, hamstrings, and ankles, will allow you to move more fluidly and increase the efficiency of your jumps.

How Often Should You Test Your Broad Jump?

Testing your broad jump every 3 months is a good way to track progress and you’ll see that asked each 3 months in your Fit Forward checkin. Since it’s a high-impact movement, give your body enough time to recover and adapt between tests, especially if you’re incorporating plyometric and strength training into your routine.

Final Thoughts

The broad jump is a straightforward and effective way to assess your lower body power and explosiveness. Whether you’re training for a sport, working to improve your strength, or just curious about your athleticism, the broad jump provides valuable insights into your fitness level. By practicing regularly and focusing on leg strength and plyometric training, you’ll see improvements not only in your jump but also in your overall athletic performance.