Plyometrics

Standing Long Jump

The standing long jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Standing Long Jump, starting position
Start
Standing Long Jump, end position
Finish

How to do it

  1. 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.
  2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
  3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
  4. Measure the distance from your landing point to the starting point and track results.

Alternatives to the standing long jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells