STANDING BROAD JUMP (VI)🦘 TEST

How to Perform the Standing Broad Jump

1. Setup:
- Find a flat, non-slip surface.
- Place a starting line on the ground. This can be a piece of tape or a marked line.

2. Starting Position:
- Stand with your feet shoulder-width apart, toes just behind the starting line.
- Keep your arms relaxed at your sides.

3. Execution:
- Bend your knees and hips into a squat position while swinging your arms backward.
- Explosively jump forward by extending your hips, knees, and ankles, swinging your arms forward at the same time.
- Try to land on both feet simultaneously, keeping your knees bent to absorb the impact.

4. Measurement:
- Measure the distance from the starting line to the closest point of contact on the landing (usually the back of the heels).
- Record the distance to the nearest centimeter or inch.

Scoring and Evaluation

- Distance: The main metric is the distance jumped. This can be compared against normative data or used to track progress over time.
- Technique: Good form involves a balanced, coordinated movement with a strong push-off and controlled landing.

Tips for Improvement

- Strength Training: Exercises like squats, lunges, and calf raises can help build the leg muscles needed for a powerful jump.
- Plyometric Training: Incorporating plyometrics, such as box jumps or jump squats, can improve explosive power.
- Practice: Regular practice of the standing broad jump will help improve both technique and distance.

Would you like to know more about how to incorporate the standing broad jump into a fitness assessment or training program?