The standing long jump is one of the most universally tested athletic movements in the world. It appears in school fitness assessments, military recruitment testing, sports science research, athletic combine evaluations, and return-to-sport rehabilitation protocols. A single measurement from a standardised test, it captures a genuinely important physical quality: horizontal explosive power.
But a standing long jump result without context is almost meaningless. Jumping 180 centimetres is impressive for a 10-year-old and unremarkable for a college athlete. This guide provides the complete benchmark picture across every meaningful demographic and testing context, along with guidance on testing accurately and improving your result.
Why Standing Long Jump Averages Matter
Understanding where your standing long jump falls relative to appropriate benchmarks serves several purposes:
For athletes: Identifying whether horizontal explosive power is a strength or weakness relative to sport-specific standards guides training priorities. An athlete who is strong in the gym but below average on the standing long jump has a power transfer deficit that plyometric training can address.
For coaches: Squad-wide standing long jump testing identifies athletes who need targeted explosive power development and tracks the effectiveness of training interventions over a season.
For rehabilitation professionals: The single-leg hop for distance (a unilateral variation of the standing long jump) is a primary return-to-sport criterion after ACL reconstruction. Understanding the normal range for a given athlete’s demographic guides return-to-sport decision making.
For general fitness: For non-athletes, the standing long jump provides an objective measure of functional lower body power that is associated with healthy ageing, fall prevention, and overall physical capacity.
Testing Protocol for Accurate Measurement
Accurate, consistent testing is the foundation of meaningful comparison to any benchmark. Small protocol differences produce significantly different results.
Standard protocol:
- Stand with both feet behind the start line, toes on or just behind the line
- Feet hip-width apart, parallel
- Swing both arms backward while simultaneously bending the knees to approximately a quarter squat
- Drive arms forward and upward explosively while extending hips, knees, and ankles
- Land on both feet simultaneously
- Measure from the start line to the heel of the back foot
- Perform 3 attempts and record the best result
Factors that affect results:
- Surface: Rubber gym flooring consistently produces results 3 to 8 percent longer than concrete or grass due to better traction at takeoff
- Footwear: Athletic shoes with good traction produce better results than socks or smooth-soled shoes
- Warm-up: A proper dynamic warm-up consistently produces results 5 to 8 percent better than testing cold
- Time of day: Performance is typically slightly better in the afternoon than morning due to body temperature and neural readiness
Always use the same surface, footwear, and warm-up protocol when comparing results across testing sessions.
Standing Long Jump Averages for Children and Adolescents
Youth norms are drawn from international school fitness testing programmes and research studies. These represent the average for the general youth population, not specifically trained athletes.
Boys:
Age 6 to 7:
- Low: under 80cm
- Average: 80 to 110cm
- High: above 110cm
Age 8 to 9:
- Low: under 100cm
- Average: 100 to 130cm
- High: above 130cm
Age 10 to 11:
- Low: under 120cm
- Average: 120 to 155cm
- High: above 155cm
Age 12 to 13:
- Low: under 145cm
- Average: 145 to 180cm
- High: above 180cm
Age 14 to 15:
- Low: under 165cm
- Average: 165 to 205cm
- High: above 205cm
Age 16 to 17:
- Low: under 180cm
- Average: 180 to 220cm
- High: above 220cm
Age 18 to 19:
- Low: under 185cm
- Average: 185 to 225cm
- High: above 225cm
Girls:
Age 6 to 7:
- Low: under 75cm
- Average: 75 to 100cm
- High: above 100cm
Age 8 to 9:
- Low: under 90cm
- Average: 90 to 120cm
- High: above 120cm
Age 10 to 11:
- Low: under 105cm
- Average: 105 to 135cm
- High: above 135cm
Age 12 to 13:
- Low: under 120cm
- Average: 120 to 155cm
- High: above 155cm
Age 14 to 15:
- Low: under 130cm
- Average: 130 to 160cm
- High: above 160cm
Age 16 to 17:
- Low: under 135cm
- Average: 135 to 165cm
- High: above 165cm
Age 18 to 19:
- Low: under 138cm
- Average: 138 to 168cm
- High: above 168cm
Developmental trends in youth standing long jump:
Boys show a consistent and significant improvement in standing long jump performance from age 6 through approximately age 17 to 18, after which performance plateaus unless targeted training is applied. Girls show similar improvement through age 13 to 14, after which the rate of natural improvement slows significantly. The divergence between male and female averages begins at approximately age 13 to 14 and widens through late adolescence.
Standing Long Jump Averages for Adults
Adult norms cover the general population of adults, not specifically trained athletes. Athletic population norms are covered in the following section.
Males:
Age 20 to 29:
- Poor: under 170cm
- Below average: 170 to 190cm
- Average: 190 to 215cm
- Above average: 215 to 240cm
- Excellent: above 240cm
Age 30 to 39:
- Poor: under 160cm
- Below average: 160 to 180cm
- Average: 180 to 205cm
- Above average: 205 to 230cm
- Excellent: above 230cm
Age 40 to 49:
- Poor: under 145cm
- Below average: 145 to 165cm
- Average: 165 to 190cm
- Above average: 190 to 215cm
- Excellent: above 215cm
Age 50 to 59:
- Poor: under 130cm
- Below average: 130 to 150cm
- Average: 150 to 175cm
- Above average: 175 to 200cm
- Excellent: above 200cm
Age 60 to 69:
- Poor: under 110cm
- Below average: 110 to 135cm
- Average: 135 to 160cm
- Above average: 160 to 185cm
- Excellent: above 185cm
Age 70 and above:
- Poor: under 90cm
- Below average: 90 to 115cm
- Average: 115 to 140cm
- Above average: 140 to 165cm
- Excellent: above 165cm
Females:
Age 20 to 29:
- Poor: under 130cm
- Below average: 130 to 148cm
- Average: 148 to 170cm
- Above average: 170 to 190cm
- Excellent: above 190cm
Age 30 to 39:
- Poor: under 120cm
- Below average: 120 to 140cm
- Average: 140 to 160cm
- Above average: 160 to 180cm
- Excellent: above 180cm
Age 40 to 49:
- Poor: under 110cm
- Below average: 110 to 130cm
- Average: 130 to 150cm
- Above average: 150 to 170cm
- Excellent: above 170cm
Age 50 to 59:
- Poor: under 100cm
- Below average: 100 to 118cm
- Average: 118 to 138cm
- Above average: 138 to 158cm
- Excellent: above 158cm
Age 60 to 69:
- Poor: under 85cm
- Below average: 85 to 103cm
- Average: 103 to 123cm
- Above average: 123 to 143cm
- Excellent: above 143cm
Age 70 and above:
- Poor: under 70cm
- Below average: 70 to 88cm
- Average: 88 to 108cm
- Above average: 108 to 128cm
- Excellent: above 128cm
Age-related decline in standing long jump:
Research consistently shows a decline in standing long jump performance of approximately 1 to 2 percent per year from the mid-twenties onward in untrained individuals. This rate of decline is significantly reduced in people who maintain regular explosive exercise including plyometrics and strength training. The standing long jump is therefore a useful longitudinal marker of maintained explosive power across the lifespan.
Standing Long Jump Averages for Athletes
Athletic population norms by sport and competitive level.
American football (NFL Combine):
- All positions average: approximately 265 to 275cm
- Skill positions (wide receivers, defensive backs): 285 to 320cm
- Linemen: 245 to 275cm
- Elite (top performers): above 305cm
Basketball (NBA Draft Combine):
- Average: 255 to 270cm
- Elite: above 285cm
Track and field sprinters:
- National level males: 275 to 315cm
- National level females: 225 to 265cm
- Elite international males: 310 to 360cm
- Elite international females: 260 to 300cm
Soccer (football):
- Recreational to amateur: 185 to 225cm
- Semi-professional: 220 to 255cm
- Professional: 240 to 275cm
Rugby:
- Backs: 255 to 290cm
- Forwards: 230 to 260cm
- International level: add approximately 10 to 15cm
University athletes (general):
- Males across sports: 215 to 260cm
- Females across sports: 170 to 210cm
Recreational athletes (regular training, non-competitive):
- Males: 195 to 230cm
- Females: 155 to 185cm
Military and Law Enforcement Standards
Military and law enforcement agencies in several countries include the standing long jump in fitness testing. The following standards represent pass/fail or minimum standards rather than rating scales.
United States Marine Corps (USMC):
The USMC Physical Fitness Test does not include the standing long jump in its standard battery, but the Combat Fitness Test includes it as an occupational physical assessment for certain roles. Minimum standards vary by age and sex.
United Kingdom Royal Marines:
The standing long jump (minimum 1.9 metres for males) is a component of the fitness assessment for Royal Marines selection.
Australian Defence Force:
The ADF fitness assessment includes standing long jump with the following minimum standards:
- Males under 25: 200cm minimum
- Males 25 to 34: 190cm minimum
- Females under 25: 155cm minimum
- Females 25 to 34: 148cm minimum
Law enforcement fitness testing:
Multiple law enforcement agencies worldwide include the standing long jump or a variation of it in their physical agility testing. Minimum standards typically fall in the 155 to 200cm range for males and 130 to 165cm range for females, varying by agency and role.
Youth School Fitness Testing Standards
FitnessGram (United States):
The FitnessGram Healthy Fitness Zone standards for the standing long jump by age and sex:
Boys:
- Age 10 to 11: 100 to 167cm (Healthy Fitness Zone)
- Age 12 to 13: 115 to 182cm
- Age 14 to 15: 130 to 197cm
- Age 16 to 17: 140 to 207cm
Girls:
- Age 10 to 11: 92 to 152cm
- Age 12 to 13: 100 to 160cm
- Age 14 to 15: 105 to 165cm
- Age 16 to 17: 108 to 168cm
European fitness testing (Eurofit):
The Eurofit test battery, used across European countries in school physical education, includes the standing long jump (called the standing broad jump in some countries). European average scores for the standing long jump are broadly consistent with the youth norms above, with Northern European countries tending to score slightly higher than the European average.
How to Interpret Your Standing Long Jump Result
Normalising to body height:
The most meaningful way to compare standing long jump results across athletes of different sizes is to express the result as a ratio of body height.
Males:
- Less than 0.9 x height: below average
- 0.9 to 1.1 x height: average
- 1.1 to 1.3 x height: above average (recreational athlete standard)
- 1.3 to 1.5 x height: excellent (competitive athlete standard)
- Above 1.5 x height: elite
Females:
- Less than 0.75 x height: below average
- 0.75 to 0.95 x height: average
- 0.95 to 1.15 x height: above average
- 1.15 to 1.35 x height: excellent
- Above 1.35 x height: elite
Example interpretations:
A 175cm female who jumps 185cm has a ratio of 1.06, placing her in the above-average range. A 180cm male who jumps 180cm has a ratio of 1.0, which is average for the general adult population but below the recreational athlete standard.
What a below-average result suggests:
- For athletes: insufficient horizontal explosive power relative to sport demands, indicating a training priority
- For non-athletes: a potential deficit in functional lower body power that may benefit from targeted exercise
- For older adults: a signal that explosive power maintenance should be prioritised in the training programme
What an above-average result confirms:
Horizontal explosive power is a strength for the individual relative to their demographic. This does not necessarily mean it does not need training, as the relevant comparison is sport-specific rather than population-based.
How to Improve Your Standing Long Jump
Detailed training guidance is covered in the what is a broad jump and average broad jump articles on this site. The key principles:
Technique first: The most immediate improvements come from technique refinements that do not require any change in physical conditioning. Leaning forward at takeoff, deepening the countermovement, driving the arms explosively, and reaching the feet forward during flight can each add 5 to 10 centimetres to the measured result.
Horizontal plyometric training: Repeated maximum-effort standing long jumps (3 to 5 per session with full recovery), bounding, and broad jump series directly develop the horizontal explosive power that the test measures.
Strength training: Heavy hip hinge movements (Romanian deadlift, hip thrust) and single-leg exercises develop the posterior chain power that drives the push-off phase.
Sprint training: Short acceleration sprints of 10 to 30 metres develop the horizontal force production that transfers directly to standing long jump performance.
Expected improvement rates:
- Technique alone: 5 to 15cm within a single session of focused practice
- 4-week focused plyometric programme: 5 to 10 percent improvement
- 8 to 12 week combined strength and plyometric programme: 10 to 20 percent improvement
Standing Long Jump and Healthy Ageing
The standing long jump has attracted research attention as a marker of healthy ageing beyond simple fitness testing. Several findings are worth highlighting for adults over 40:
Predictive value for fall risk: Standing long jump performance below 100 centimetres in older adults is associated with significantly increased fall risk. The explosive lower body power measured by the test is the same quality that allows rapid corrective steps when balance is disturbed.
Correlation with overall physical function: Research has found that standing long jump performance correlates with functional mobility, stair climbing ability, and sit-to-stand speed in older adults. It is a quick, practical proxy measure for overall lower body functional capacity.
Response to training in older adults: Older adults respond well to plyometric and strength training for standing long jump performance. Research has found meaningful improvements in standing long jump in adults over 60 following structured training, confirming that explosive power is trainable throughout the lifespan.
Frequently Asked Questions
What is the average standing long jump for a 14-year-old boy?
The average standing long jump for a 14-year-old boy is approximately 165 to 205 centimetres. Values below 165cm are below average for this age group. Values above 205cm indicate above-average explosive power. Trained athletes of this age typically perform at or above the upper end of the average range.
How does the standing long jump average compare between males and females?
Adult males typically jump 30 to 50 centimetres further than adult females of the same age in the general population. This difference reflects the greater muscle mass and power output of males. When normalised to body height, the sex difference is smaller but still present: male adults average approximately 1.0 to 1.2 times height, while female adults average approximately 0.85 to 1.0 times height.
Does height affect standing long jump performance?
Yes. Taller athletes have longer legs and a greater potential stride length, which can contribute to longer jumps. This is why normalising standing long jump to body height (expressing it as a ratio) is more informative than comparing raw distances across athletes of different heights.
Is the standing long jump a good measure of overall fitness?
The standing long jump is a good measure of lower body explosive power specifically. It does not measure cardiovascular fitness, upper body strength, flexibility, or many other components of overall fitness. It is best understood as one component of a comprehensive fitness assessment rather than a standalone measure of overall health.
Can I improve my standing long jump without going to a gym?
Yes. Bodyweight plyometric exercises including the standing long jump itself, squat jumps, and bounding can be performed outdoors or in any open space without equipment. These exercises develop the explosive power that improves standing long jump performance without gym access.