Standing Long Jump

Standing Long Jump — Start position — Start position

Standing Long Jump — End position — End position

Region: Knee & Thigh
Equipment: Body Only
Category: Plyometrics
Level: Beginner
Mechanic: compound
Force: push

Muscles worked

quadriceps
calves
glutes
hamstrings

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
Measure the distance from your landing point to the starting point and track results.

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