Setup and loading
No load.
How to do the standing long jump step by step
- Stand with your feet hip-width apart.
- Swing your arms back as you load your hips.
- Jump forward as far as possible.
- Land on both feet with your knees bent.
Form cues
- Your arms start the jump
- Stick the landing for 2 seconds
Common mistakes
- Landing with stiff knees
Sets and reps for your goal
Plyometrics
4 x 3 jumps3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Power
5 x 23-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Speed
3-4 x 2 jumps + 10 m sprint · full rest4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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