What the Test Measures
The broad jump measures lower body explosive power — specifically the ability to generate maximum horizontal force from a bilateral standing position. It requires coordinated triple extension of the ankles, knees, and hips, combined with an effective arm swing, making it a reliable indicator of overall lower body power output.
The test was once an Olympic event and remains a standard component of professional athletic screening worldwide, including the NFL Combine. It correlates strongly with sprint speed, vertical jump height, and general athletic power — making it one of the most information-rich tests you can perform with no equipment.
Standard Protocol
- Mark a clear take-off line on a flat, non-slip surface — tape on a sports hall floor is ideal
- Warm up thoroughly — include dynamic leg swings, bodyweight squats, and two or three submaximal practice jumps
- Stand with toes immediately behind the take-off line, feet shoulder-width apart
- Bend the knees, swing the arms back, then explosively swing the arms forward and jump as far as possible — landing on both feet simultaneously
- Measure from the take-off line to the nearest point of contact on landing (the back of the nearest heel)
- The jump is void if the athlete steps over the line before jumping, falls backwards on landing, or lands on one foot
- Allow three trials with full recovery between each — record the best distance in centimetres
A note on normative data
The figures in the sidebar are general guides for active adults aged 18–40, drawn from established sports science literature including Brian Mac Sports Coach and Topend Sports. Performance declines gradually with age and varies significantly by sport and training background. Use your own previous scores as the primary benchmark — a consistent improvement in jump distance under identical conditions is a reliable indicator of developing explosive power.
Coaching Points
A powerful double arm swing — back and then aggressively forward and upward at take-off — can add 15–25cm to jump distance. Many people underuse their arms entirely. The arms generate momentum that the legs convert into horizontal distance. Practise the arm swing in isolation before attempting maximal jumps.
Maximum distance requires full simultaneous extension of the ankles, knees, and hips at take-off — what coaches call triple extension. Any failure to fully extend — particularly at the ankle — leaves power on the table. Think of pushing the ground away from you rather than jumping upward.
Reach forward with both heels on landing and bend the knees to absorb impact — do not fall backwards, which would reduce the measured distance and increase injury risk. A good landing is soft, balanced, and controlled. If the athlete consistently falls backwards, reduce the intensity of the jump until landing mechanics are established.
