Increase Your Standing Long Jump To Improve Your Athletic Performance

STACK Expert John Cissik offers four tips and a 5-day workout plan to help you improve your Standing Long Jump.

The Standing Long Jump is an extremely important test of athletic performance. It measures several important attributes. First, it evaluates the ability to use strength, because it takes a great deal of strength to jump forward. But athletes have to be able to use their strength quickly; otherwise they won't be able to jump very far. Second, it tests the ability to apply strength in a horizontal direction, which is critical, since it underpins the ability to sprint, throw and kick.

This article presents several tips to improve your Standing Long Jump, followed by a training program to enhance your performance. Check out the video player above to learn how to perform the Standing Long Jump.

RELATED: Standing Long Jump Test

Build your strength base

A strong lower body is important to athletic success. Perform Squats, hip extension exercises like the Deadlift and Romanian Deadlift, and exercises like Lunges and Step-Ups to work each side of your body. Strength is a skill; it should be trained year-round!

RELATED: How Your Deadlift Max Will Make You Faster

Build your power base

Like strength, power is a skill and needs to be trained year-round. Athletes need to understand how to use their strength. This can involve plyometrics, Bounds, Medicine Ball Throws and Olympic lifts.

Improve your ability to exert force horizontally

This is a skill that is difficult to train in the weight room. Yet it is essential for sprinting, agility, throwing and kicking. To train this, we normally use sleds, bounds, sprints, plyometrics, Medicine Ball Throws, and Kettlebell Swings.

RELATED: Exercise of the Week: Kettlebell Swings

Practice the test

Familiarizing yourself with any test makes you better at it. To get better at the Standing Long Jump, you have to practice it. If this is important, it should be trained regularly in plyometric workouts.

Training Program

Day One

  • Kettlebell Swings: 3x6-10
  • Back Squats: 3x4-8@80-90%
  • Romanian Deadlifts: 3x4-8
  • Bench Press: 3x4-8@80-90%
  • Bent-Over Rows: 3x4-8
  • Standing Military Press: 3x4-8
  • Good Mornings: 3x12

Day Two

  • Power Snatch: 3x4-6@60-70%
  • Power Clean + Push Jerk: 3x4-6+3-4@60-70%
  • Kettlebell High Pulls: 3x4-8
  • Standing Long Jump: 3x5
  • Hurdle Hops: 3x10 yards

Day Three

  • Off

Day Four

  • Front Squats: 3x6-10@70-80%
  • Lunges: 3x12-15 each leg
  • Good Mornings: 3x12-15
  • Reverse Hyperextensions: 3x12-15
  • Sled Pushes: 3x40 meters
  • Box Jumps: 3x10 meters

Day Five

  • Incline Press: 3x12-15
  • Dumbbell Bench Press: 3x12-15
  • Pull-Ups: 3x12-15
  • Dumbbell Military Press: 3x12-15
  • Biceps/Triceps: 3x12-15 each
  • Medicine Ball Forward Toss: 10x
  • Medicine Ball Chest Pass: 10x


Photo Credit: Getty Images // Thinkstock

Topics: BENCH PRESS | WORKOUT PLAN | MILITARY | POWER | TRAIN | BENCH | PRESS | SPRINT | THROW | LIFTS | MEDICINE BALL | KETTLEBELL