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. Related: Countermovement Jump (CMJ): Technique, Measurement & Norms

What Is the Broad Jump Test?

The broad jump measures the maximum horizontal distance an athlete can cover from a bilateral standing position, using an arm-swing countermovement takeoff. Unlike the vertical jump — which assesses purely vertical power expression — the broad jump emphasises the athlete's ability to project the body forward along an approximately 40–45° takeoff angle, making it the most direct field-test proxy for sprint acceleration mechanics.

Why Test Horizontal Power?

Horizontal and vertical power are related but distinct athletic qualities with different mechanical demands. An athlete may excel at the vertical jump yet produce a mediocre broad jump if their hip extensors generate force preferentially in the vertical plane — a common finding in highly-trained Olympic weightlifters. The broad jump specifically loads:

• Hip extensors (glutes and hamstrings) at longer muscle lengths, producing horizontal ground reaction force
• Ankle plantar flexors operating along a more horizontal force vector than in vertical jumping
• Core muscles for transmitting force from the lower extremity into forward momentum
• Arm-swing timing and coordination to add horizontal velocity at takeoff

Research shows that the broad jump correlates more strongly with 10–20 m sprint performance (r = 0.72–0.85) than the vertical jump (r = 0.60–0.75), making it a superior predictor of acceleration ability in team sport contexts (Maulder & Cronin, 2005). See also: Reactive Strength Index (RSI) Explained: Testing, Calculation & Training

Standardized Test Protocol

Equipment and Environment

• Flat, non-slip surface — gym floor, indoor track, or firm, level grass
• Non-stretch tape measure or pre-marked distance lines at 10 cm intervals from the start line
• Starting line clearly marked with tape; ensure athletes cannot use the tape edge as a toe placement reference that varies between trials

Step-by-Step Instructions

1. Athlete stands with toes immediately behind the starting line, feet positioned shoulder-width apart and parallel
2. Without stepping forward, the athlete performs a countermovement — bending the knees and hips to approximately 90° knee flexion — while swinging the arms backward
3. Simultaneously extend the hips and knees explosively while driving the arms forward and upward to generate maximum horizontal projection
4. Land on both feet; any backward fall or hand contact behind the heels invalidates the trial
5. Measure from the starting line to the nearest point of contact at landing — this is typically the back of the heels, but any part of the body that contacts the ground behind the heels is the measurement point
6. Allow 60–90 seconds of recovery between trials
7. Perform 3 valid trials; record the best distance to the nearest centimetre

Standardization Points That Affect Validity

• Toe position: Toes behind the line — not touching or crossing it. Even 1 cm of encroachment adds 1–2 cm to the measured distance.
• Landing stability: Coach athletes to flex the knees and drive arms forward on landing to maintain balance. A fall-back invalidation is non-negotiable for inter-session comparability.
• Arm swing: A natural double-arm swing is required. Restricting the arm swing reduces distance by 10–15%, so any protocol deviation here creates a different test.
• Bilateral takeoff: Both feet must leave the surface simultaneously. A single-leg push-off converts the test into a different assessment.

Learn more: Squat Jump Test Protocol: Technique, Norms & Power Assessment

Normative Data by Age & Sport

Population Norms by Sex and Performance Category

Sport-Specific Reference Values

• NFL Combine: Average 290–300 cm; top performers 320 cm+ (wide receivers, defensive backs)
• NCAA Basketball (male): 250–280 cm average; 290 cm+ for elite players
• NCAA Basketball (female): 200–230 cm
• Professional Soccer (male): 240–270 cm
• Track and Field Sprinters (male): 290–330 cm; sprint times below 10.5 s for 100 m typically correlate with broad jump above 290 cm
• Military fitness standards: Minimum standards vary by branch but typically require 200 cm (male) and 160 cm (female) for entry-level standards

Age-Related Changes

Broad jump distance peaks between ages 20–30 and declines at approximately 1–2% per year after age 30, primarily driven by reductions in type II muscle fibre cross-sectional area and rate of force development. Maulder & Cronin (2005) showed that structured power training — particularly horizontal plyometrics — can preserve broad jump performance into the late 30s and partially offset age-related decline in the 40s.

Training to Improve Broad Jump

Improving the broad jump requires developing three specific qualities: horizontal force production capacity, elastic energy utilisation at the ankle and hip, and takeoff mechanics. A training programme that targets all three components consistently produces 10–20 cm improvements in 6–10 weeks.

Phase 1: Strength Foundation (Weeks 1–3)

Build hip extensor capacity through loaded exercises that produce force along a horizontal vector: hip thrusts (3×8–12), trap bar deadlifts emphasising drive-through-the-floor cues (4×5), single-leg RDL (3×8 per leg), and step-ups with a forward lean (3×8 per leg). A target of 1.5× bodyweight back squat or 2.0× bodyweight hip thrust provides a minimum strength base for plyometric training to be effective.

Phase 2: Horizontal Plyometrics (Weeks 2–6, overlapping)

• Standing broad jump practice with full recovery: 3 sets of 5 attempts with 60–90 s rest between each jump. Skill practice under non-fatigued conditions is the most direct path to improvement.
• Alternating bounds (bounding): 3×30 m with emphasis on horizontal projection angle. Count the number of bounds per 30 m — fewer bounds with greater distance per bound indicates improved horizontal impulse.
• Horizontal depth jumps: Step off a 20–30 cm box, land, and immediately jump forward for maximum distance. 3×5 with 2 minutes rest. This trains amortisation-phase efficiency in the horizontal plane.
• Loaded jumps: Trap bar jump (light load, 10–20% bodyweight) for 3×3 focusing on maximum horizontal intent at 40–45° takeoff angle.

Phase 3: Technical Optimisation (Ongoing)

Film every broad jump test session from a true lateral angle. Optimal takeoff angle is 40–45° from horizontal; angles consistently above 50° suggest excessive vertical bias from a quad-dominant force production pattern. Adjust by cueing a more aggressive forward lean at takeoff and deliberate heel-drive in the final contact phase. For related guidance, see Standing Long Jump Test: Protocol, Norms & Horizontal Power Assessment and Banded Broad Jump for Horizontal Power.