A broad jump is a bilateral explosive jump performed from a standing position for maximum horizontal distance. The athlete starts with feet approximately hip-width apart behind a start line, swings the arms back while bending the knees, then drives forward explosively to jump as far forward as possible, landing on both feet. The distance from the start line to the nearest landing point is the measured result.
Also known as the standing long jump, the broad jump is one of the most widely used athletic performance tests in the world. It appears in NFL and NBA combine testing, school physical education assessments, military fitness evaluations, sports science research, and return-to-sport rehabilitation protocols. Its simplicity (requiring only a tape measure and flat surface) combined with its strong correlation with sprint speed and athletic power has made it a staple of performance testing for over a century.
The Broad Jump Versus the Running Long Jump
The most common source of confusion about the broad jump is how it differs from the long jump event in track and field.
The running long jump: The athlete takes a full-speed approach run of 30 to 50 metres, plants one foot on a takeoff board, and leaps forward as far as possible, landing in a sandpit. World-class male long jumpers cover 8 to 9 metres. This is an approach-based, single-leg takeoff event.
The broad jump (standing long jump): The athlete starts from a stationary position behind a line and jumps from two legs simultaneously. No approach run is used. World-class broad jump performances from elite athletes reach 3.5 metres or more, significantly shorter than the running long jump because horizontal momentum from an approach is not available.
The two movements share the goal of maximising horizontal distance but differ fundamentally in takeoff mechanics (two-leg versus one-leg), starting position (stationary versus full sprint), and the distances achieved.
What the Broad Jump Measures
The broad jump is deceptively simple as a test but captures a surprisingly complete picture of lower body explosive power.
Horizontal explosive power: The primary quality tested. The ability to direct ground reaction force horizontally during a very brief push-off is the same quality that determines sprint acceleration. This is why the broad jump correlates more strongly with 10 to 30 metre sprint times than the vertical jump does.
Stretch-shortening cycle efficiency: The countermovement (swinging the arms and bending the knees) before the jump stores elastic energy in the tendons. How efficiently this energy is returned during the jump contributes significantly to the distance achieved. Athletes with good elastic energy return tend to perform well in the broad jump relative to their maximum strength.
Arm-leg coordination: The timing of the arm swing relative to the leg extension determines how much forward momentum is generated. Poor coordination between the arm drive and the leg push-off reduces broad jump distance regardless of leg strength.
Lower body power symmetry: Because the broad jump is bilateral, significant asymmetries between the legs reduce distance by creating imbalanced push-off forces. A poor broad jump despite good single-leg strength often reveals a coordination or symmetry issue rather than a strength deficit.
How to Perform a Broad Jump: Step-by-Step
Preparation:
- Find a flat, non-slip surface with adequate space (at least 4 to 5 metres of clear landing area)
- Mark a clear start line on the floor (tape works well)
- Place a tape measure along the floor from the start line in the direction of the jump
The setup:
- Stand with both feet behind the start line, toes just touching or behind the line
- Feet approximately hip-width apart, parallel to each other
- Stand upright with the arms at the sides
The countermovement:
- Simultaneously swing both arms backward past the hips and bend the knees to approximately a quarter to half squat depth
- The hips push backward slightly as the knees bend
- This should feel like loading a spring, not slowly lowering into a squat
- The countermovement should be rapid, not slow and deliberate
The jump:
- Drive both arms forward and upward explosively while simultaneously extending the hips, knees, and ankles
- The extension moves from hips to knees to ankles in sequence
- Lean the trunk forward at takeoff to direct the jump horizontally rather than vertically
- Leave the ground from both feet simultaneously
The flight:
- During the flight, pull the knees toward the chest
- Reach the feet and legs forward ahead of the body
- The arm position during flight affects balance on landing
The landing:
- Land on both feet simultaneously
- Bend the knees on landing to absorb the impact
- Do not fall backward after landing, as the measurement is taken to the nearest point of body contact
- Hold the landing position until the measurement is recorded
Measurement:
- Measure from the start line to the heel of the back foot (or the nearest point of body contact if the feet are not parallel)
- Record the result in centimetres or metres
- Perform 3 attempts and record the best result
The Broad Jump as a Testing Tool
The broad jump is used in several distinct contexts, each with slightly different protocols and interpretation frameworks.
Athletic performance testing:
In sports science and strength and conditioning, the broad jump is used to:
- Establish baseline explosive power at the start of a training block
- Track adaptations to training over weeks and months
- Compare athletes within a team or squad
- Identify explosive power deficits relative to sport-specific standards
For data on average broad jump distances by age, sex, and sport, see the average broad jump article on this site.
NFL and NBA Combine testing:
The broad jump is a standard test at both the NFL and NBA Combines, where prospects are assessed before the professional draft. At the NFL Combine, the standing broad jump is performed in socks on a gymnasium floor with a clearly marked measuring tape. Athletes take three attempts and the best result is recorded.
The test is included at these combines because it correlates with key athletic qualities in both sports: horizontal explosive power for blocking and acceleration in football, and overall leg power for jumping and sprint capacity in basketball.
Military and law enforcement fitness assessment:
Many military and law enforcement fitness tests include the standing broad jump as a measure of functional lower body power. Standards vary by branch and role but the same test protocol applies.
Return-to-sport rehabilitation:
As covered in the average broad jump article, the single-leg hop for distance test (a unilateral variation of the broad jump) is one of the primary return-to-sport criteria after ACL reconstruction. A symmetry index above 90 percent (the weaker leg hopping at least 90 percent of the distance of the stronger leg) is a standard criterion before return to competitive sport.
The bilateral broad jump is also used as a return-to-sport criterion, with performance within 10 percent of pre-injury values typically required before returning to full training.
School and youth fitness testing:
The standing long jump (broad jump) is a component of many school fitness testing batteries internationally, including the FitnessGram programme used in American schools. It provides an accessible, equipment-free measure of lower body explosive power appropriate for use with large groups of children.
Why the Broad Jump Is So Widely Used
Given the large number of athletic performance tests available, the longevity and prevalence of the broad jump reflects some genuine advantages:
Equipment-free and accessible: Any flat surface and a tape measure is sufficient. No force plates, timing gates, or contact mats are needed. This makes it usable in any setting, from elite training facilities to school gymnasiums to outdoor spaces.
Reliable and reproducible: When performed with consistent technique and testing conditions, the broad jump produces reliable results that can be compared meaningfully over time. The coefficient of variation (a measure of test-retest reliability) for the broad jump is approximately 2 to 4 percent, which is excellent for a field-based athletic test.
Strongly correlated with athletic performance: The broad jump’s correlation with sprint time (particularly over 10 to 30 metres), change-of-direction speed, and overall athletic power makes it a genuinely informative performance indicator rather than simply a convenient measurement.
Sensitive to training changes: The broad jump is responsive to training interventions, particularly plyometric and strength training programmes. Improvements of 5 to 10 percent within a focused training block are common, making it a useful tool for tracking the effectiveness of training.
Common Broad Jump Errors and How to Fix Them
Jumping more upward than forward:
The most common error. This produces a high, short jump rather than a long, flat trajectory. The fix is to consciously lean the trunk forward at takeoff and think about reaching for a point on the floor in front rather than a point on the ceiling above.
Poor arm swing:
Arms that swing weakly or that do not synchronise with the leg drive significantly reduce distance. The arms should swing backward deeply during the countermovement and drive forward and upward explosively at the moment of jump. Think of the arm drive as pulling the body forward.
Insufficient countermovement depth:
A shallow countermovement reduces the elastic energy stored and the range through which the legs can accelerate during the push-off. Bend to at least a quarter squat depth before jumping.
Not reaching the feet forward during flight:
Athletes who do not actively extend the legs forward during flight land with the feet behind or beneath the body, losing significant measured distance. Pull the knees up and reach the feet forward as far as possible during the flight phase.
Falling backward on landing:
Landing off-balance and falling backward causes the measured distance to be taken from where the hands or body contact the ground behind the feet. Practice absorbing the landing with a strong knee bend rather than a straight-leg stiff landing that tends to produce backward falls.
The Broad Jump and Athletic Development
For athletes, the broad jump is not just a test but a training exercise in its own right. Performing maximum-effort broad jumps as a plyometric training exercise develops the same horizontal explosive power that the test measures.
Broad jump as a training exercise:
3 to 5 maximum-effort broad jumps with full recovery between each is a standard component of horizontal plyometric training sessions. The intent of each jump should be maximum distance, not just a comfortable effort. This maximum-intent practice drives the neuromuscular adaptations that improve both the test result and the sport-specific horizontal power that the test reflects.
Progressive broad jump training:
Begin with standard bilateral broad jumps. Progress to broad jump series (3 to 5 consecutive broad jumps without stopping between each, measuring total distance). Further progress to single-leg broad jumps (hopping for distance from one leg) as covered in the single-leg plyometrics and one-leg jumping articles on this site.
Integrating broad jump training with strength work:
Research consistently shows that combining horizontal plyometric training (including broad jumps) with heavy strength training (particularly hip hinge movements like Romanian deadlifts and hip thrusts) produces greater broad jump improvements than either approach alone.
Frequently Asked Questions
Is the broad jump the same as the standing long jump?
Yes. Broad jump and standing long jump are two names for exactly the same test. Broad jump is the more common term in American sports performance contexts. Standing long jump is the more common term in track and field and international athletics contexts.
What muscles does the broad jump use?
The broad jump primarily uses the gluteus maximus and hamstrings (hip extension), the quadriceps (knee extension), and the gastrocnemius and soleus (ankle plantarflexion). The hip flexors and abdominals contribute to the forward lean and flight position. The arm muscles contribute to the arm swing that adds forward momentum.
Can children do the broad jump safely?
Yes. The standing long jump is a standard component of youth fitness testing programmes internationally and is safe for children when performed on a non-slip surface with adequate landing space. The test requires no special equipment or skills beyond basic jumping and landing ability.
How far should I be able to broad jump?
This depends on your age, sex, and training background. See the average broad jump article on this site for comprehensive benchmark tables by age, sex, and athletic level. As a rough guide, adult males who are recreationally active should broad jump approximately 1.0 to 1.2 times their height. Adult females should broad jump approximately 0.85 to 1.0 times their height.
Does the broad jump predict sprinting ability?
Yes, significantly. Research has found strong correlations between broad jump distance and sprint times over 10 to 30 metres, with longer broad jumps consistently associated with faster sprint times. The broad jump is sometimes used as a proxy measure of acceleration capacity in settings where timing equipment is not available.
How do I improve my broad jump quickly?
The fastest improvements come from technique refinements: leaning forward at takeoff, driving the arms explosively, reaching the feet forward during flight, and deepening the countermovement. These can produce immediate improvements of 5 to 15 centimetres without any change in physical conditioning. Physical development through plyometric training and heavy hip extension strength work produces additional improvements over 4 to 12 weeks.