Also known as: broad jump, standing broad jump, broad jumps, standing jump

What is Long Jump?

The Long Jump is a bodyweight forward jump that builds explosive lower-body power, primarily targeting quadriceps, hamstrings, glutes and calves. It’s an easy-level plyometric movement suitable for beginners focusing on jump mechanics, arm drive and safe landing. Practice controlled reps to improve distance and reduce impact.

How to Do Long Jump

  1. Set stance: Stand feet shoulder-width, knees slightly bent, shoulders over hips. Keep chin tucked, core braced and arms relaxed by your sides to prepare a stable jumping base.
  2. Pre-tension hips: Inhale to load hips and shoulders, then exhale while lowering into a quarter squat. Engage glutes and quads to store elastic energy for the jump.
  3. Arm swing back: Allow your arms to travel behind you with a slight elbow bend as you lower, keeping torso and shin angles aligned for coordinated drive.
  4. Explosive takeoff: Drive through midfoot and toes, extend hips, knees and ankles powerfully while swinging arms forward to generate horizontal distance and momentum.
  5. Controlled landing: Land under control on the midfoot, bend hips and knees to absorb force, keep chest ahead of hips and knees tracking over toes.
  6. Reset and repeat: Return to the starting stance, reset breathing and posture between reps. Prioritize consistent technique over maximal distance to reduce injury risk.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Start in a standing position with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.

Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position.

Maintain a neutral spine as you begin to bend your hips, knees, and ankles. Lower until your legs are in a quarter squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same.

Begin your forward movement by explosively pushing through the ground to jump forward. As you begin to straighten your legs, simultaneously begin to swing your arms forward.

Land from your jump, evenly distributing your weight while allowing your hips and knees to bend to absorb force. Your landing posture should be the same as your jumping posture. Land under control while keeping your core engaged throughout the landing. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your knees should be in line with your toes and your chest should be ahead of your hips.

Repeat for the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Long Jump?

The Long Jump develops lower-body power, explosive strength and coordination while targeting quads, hamstrings, glutes and calves. It improves sprinting and jumping performance and enhances proprioception and landing mechanics for better athletic function.

What are common mistakes when doing the Long Jump?

Common errors include poor pre-tension, leaning too far forward, weak arm swing, landing heel-first, and knees caving. Fixes: maintain neutral spine, brace core, use full arm drive, land on midfoot, and keep knees aligned with toes.

How can I progress or regress the Long Jump?

Regress by reducing jump distance, practicing quarter-squats and standing hops, or slowing tempo. Progress by adding bounding drills, multiple hops, approach steps, or weighted vest jumps once technique and landing control are solid.