Broad Jump Test: Standing Long Jump Protocol & Norms

The standing broad jump (also called the standing long jump) is one of the simplest yet most informative tests of lower body horizontal power. Used in NFL Combine testing, military fitness assessments, school physical education, and return-to-sport protocols, the broad jump requires no specialized equipment and provides data that correlates strongly with sprint acceleration, change-of-direction ability, and overall lower body power.

The broad jump measures the maximum horizontal distance an athlete can jump from a standing position. Unlike the vertical jump which assesses vertical power, the broad jump emphasizes horizontal force production — the ability to project the body forward. This horizontal component makes it particularly relevant for acceleration in sprinting and field sports.

Why Test Horizontal Power?

Horizontal and vertical power are related but distinct qualities. An athlete may have an excellent vertical jump but a mediocre broad jump (or vice versa). The broad jump specifically loads:

• Hip extensors (glutes and hamstrings) at longer muscle lengths
• Ankle plantar flexors in a horizontal force vector
• Core muscles for trunk stability and force transmission
• Coordination of arm swing with leg drive

Research shows that the broad jump correlates more strongly with 10-20m sprint performance (r = 0.72-0.85) than the vertical jump (r = 0.60-0.75), making it a superior predictor of acceleration ability.

Setup

• Flat, non-slip surface (gym floor, track, or firm grass)
• Tape measure or pre-marked distance lines
• Starting line clearly marked

Instructions

1. Stand with toes behind the starting line, feet shoulder-width apart
2. Use an arm swing and countermovement (bend knees and hips)
3. Jump as far forward as possible
4. Land on both feet — the test is invalid if you fall backward or touch hands behind your feet
5. Measure from the starting line to the nearest point of contact on landing (usually the back of the heels)
6. Perform 3 trials with 60-90 seconds rest
7. Record the best of 3 trials

Common Errors

• Stepping over the line: Ensure toes are behind, not on, the starting line
• Falling backward on landing: Coach athletes to drive knees forward on landing and reach arms forward
• Inconsistent arm swing: Allow a natural arm swing — restricting arms reduces distance by 10-15%
• One-footed takeoff: Both feet must leave the ground simultaneously

General Population — Males

• Below Average: < 180cm
• Average: 180-210cm
• Above Average: 210-240cm
• Good: 240-270cm
• Excellent: 270-300cm
• Elite: > 300cm (NFL Combine average: ~295cm)

General Population — Females

• Below Average: < 140cm
• Average: 140-170cm
• Above Average: 170-200cm
• Good: 200-220cm
• Excellent: > 220cm

Sport-Specific Norms

• NFL Combine: Average 290-300cm, top performers 320cm+
• Basketball (college): Males 250-280cm, Females 200-230cm
• Soccer (professional): Males 240-270cm
• Track & Field (sprinters): Males 290-330cm

Age-Related Decline

Broad jump distance peaks between ages 20-30 and declines approximately 1-2% per year after age 30, primarily due to decreases in muscle power and rate of force development. Regular power training can significantly slow this decline.

Strength Foundation

Build horizontal force production capacity with: hip thrusts (3x8-12), trap bar deadlifts (4x5), single-leg RDL (3x8 each), and step-ups (3x8 each). Target relative squat strength of 1.5x bodyweight as a minimum baseline.

Horizontal Plyometrics

• Standing broad jump practice: 3x5 with full recovery — skill specificity
• Bounding: 3x30m — alternating single-leg horizontal jumps
• Horizontal depth jumps: Step off low box (20-30cm), land, immediately jump forward for maximum distance. 3x5.

Sprint Training

Short sprints (10-30m) with acceleration focus develop the same horizontal force production qualities as the broad jump. Include 4-6 x 20m sprints in your weekly training.