Standing Long Jump

standing long jump

Standing long jump is a great exercise to become an explosive and powerful athlete. Development of explosiveness and power will enhance one’s speed. This exercise will improve performance in sports that require explosive movements such as baseball, swimming and track and field – sprints. Standing long jump develops and engages the muscles of the lower body as well as core muscles to help maintain balance. As always, a warm-up and stretch should be done before performing plyometric exercise in order to prevent injury. The suggested exercise amount is 4 sets, 12-15 reps.

Difficulty: Rating:

Equipment: Soft landing surface, such as a mat or sand pit.

Process
Starting Position: Stand in a semi-squat with feet shoulder width apart.

Action: Power up for the jump by with big arm swings and flexing the legs (use of the arm swings will help to maximize distance of the jump). Jump forward as far as possible. Note: it is important that when landing the impact is absorbed by bending the knees. Also ensure that the knees do not pass the front toes on the landing.

Target Muscle Groups: Quadriceps, hamstrings, calves, glutes (butt) and core muscles.