What Is the Horizontal Jump Test?
Horizontal jump test (Eng. Standing Long Jump or Broad Jump) measures lower-limb explosive power when jumping forward. It is one of the oldest and simplest sports testing methods.
The test assesses not only leg strength but also coordination, balance, and the ability to transfer force effectively through the entire kinetic chain. It is used in athletics, football, rugby, and martial arts testing.
📏 Testing Protocol
- Preparation: measuring tape on the ground, non-slip surface, flat surface.
- Starting position: feet shoulder-width apart, toes behind the line, arms at the sides.
- Preparatory movement: squat with an arm swing backward.
- Explosive jump: jump forward with both feet at the same time, arms swing actively.
- Lowering: with both feet, maintaining balance (falling backward — attempt does not count).
- Measurement: distance from the starting line to the nearest landing point (heel).
- 3-5 attempts with 1-2 min rest.
📊 Normative Data (cm)
| Sex/Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| Men 18-25 yrs. | >260 | 240-260 | 220-239 | 200-219 | <200 |
| Men 26-35 yrs. | >250 | 230-249 | 210-229 | 190-209 | <190 |
| Women 18-25 yrs. | >210 | 190-209 | 170-189 | 150-169 | <150 |
| Women 26-35 yrs. | >200 | 180-199 | 160-179 | 140-159 | <140 |
How to Perform the Jump Test
The horizontal jump (standing long jump) test measures lower-limb power. Standing behind the line, squat, swing your arms, and jump as far forward as possible, landing on both feet. The distance from the starting line to the nearest landing point is measured.
After warming up, do several attempts and record the best. The arm swing is very important here — it provides a significant portion of the momentum, so improving technique can improve the result even without increasing strength.
How to Interpret the Result
A greater distance indicates greater power, but evaluate it using age- and sex-specific tables or a specialist's assessment. The result is strongly determined by technique and body composition, so it is not worth comparing yourself with others.
Most important is your own change: an increasing distance under the same conditions indicates progress. This test is often used together with other power and speed tests to assess overall preparedness.
Common Mistakes
- Crossing the line — the attempt is not counted.
- Landing backward — the nearest point is measured, so falling backward reduces the result.
- Insufficient arm swing — the arms provide a significant portion of the momentum.
- Cold surface or slippery shoes — changes the result.
- Testing without a warm-up — maximal power is not achieved.
When the Result Is Unreliable
The result is misleading if you tested without a warm-up, on a slippery surface, or after a heavy training session. To assess speed and power together, combine it with 30 m sprint or speed test.
💡 Practical Tips
Devote time to technique: a deep squat and a strong forward arm swing help you jump farther. After landing, try to maintain balance so you do not jump backward and reduce the result.
Perform several attempts with rest between them and record the best. Evaluate the result together with sprint time — together they reveal whether your strength lies in the start or in explosive power.
Jump technique improves quickly, so if the result does not improve for a while, it is worth reviewing squat depth and arm swing. Together with strength training, this often produces the fastest progress. Perform several attempts and always record the best.
Measure the distance accurately from the starting line to the heel landing point, not to the toes — even a small measurement error changes the result and hinders progress assessment.
This test assesses not only strength but also coordination, so even without an increase in strength, the result can be improved by refining technique. Practice regularly, and always record the result after a full warm-up and several trial jumps.
By testing regularly under the same conditions, you can objectively assess whether strength and technique training are producing results — and that is more important than any single number.