Standing Long Jump
How to do the Standing Long Jump
- 1
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
- 2
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- 3
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- 4
Measure the distance from your landing point to the starting point and track results.
How to program the Standing Long Jump
Sets and reps
As a compound movement, the Standing Long Jump responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Long Jump is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Standing Long Jump into a plan
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Frequently asked questions
What muscles does the Standing Long Jump work?
The Standing Long Jump primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Standing Long Jump?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Standing Long Jump should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
