To perform the standing long jump, you need to spring forward and jump as far as possible from a stationary position. A former official Olympic event, the standing jump is now mainly used for training purposes. It's particularly useful for high, long and triple jumpers. The standing jump is an explosive exercise that puts high amounts of stress on the body for a brief period. It's important to get the technique right to avoid strains and injuries.
Step 1
Stand at the bottom of a long sandpit with your feet shoulder-width apart. Bend your knees and crouch to waist level. Your hips should be pushed back out behind you, your knees bent and your head pointed toward to the sand pit.
Step 2
Push your arms straight back behind your body, almost as if you were in the middle of a ski jump. Pump your arms forward in a swinging motion. At the same time, push off the ground with your feet and use the momentum to jump up and forward into the pit.
Step 3
Look straight ahead to the end of the pit as you jump. Bring your legs forward as you descend. Let your knees bend as you land to absorb the shock. If you feel unsteady, try to shift your weight forward, rather than fall backward.
Step 4
Measure the length of the jump from the start of the pit to the edge of the first depression in the sand made by the jumper.
Step 5
Wait a few minutes before your next jump to allow the body to recover fully.
Tips and Warnings
- Aim for a jumping angle of 30 degrees or less for maximum horizontal distance, according to advice from The Triple Jump website.
- Warm up and stretch before attempting a standing long jump. The sudden spring can easily damage muscles that aren't primed and supple. Avoid jumping on hard surfaces that could put extra strain on your joints.
Things You'll Need
- Sandpit
- Measuring tape
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