Standing Long Jump Test: protocol and reference values

The Standing Long Jump Test is one of the oldest and most widely used power tests in school and sports physical assessment. You barely need any equipment, and the results are easy to compare between people.

Its big advantage is that it measures lower-body power and coordination in the horizontal plane, something a vertical jump test doesn't capture in the same way — and that's highly relevant for sports involving movement (sprints, team sports, athletic jumps).

What does this test measure?

It assesses the ability to generate explosive horizontal force from a static position, combining leg strength, intermuscular coordination, and arm-swing technique. It's a good general indicator of lower-body power, especially useful when force plates or contact mats aren't available.

Equipment needed

• Flat, non-slip surface (can be outdoors with chalk marks or a fixed measuring tape on the floor)
• Measuring tape or tape measure
• Optional: landing mat for added safety

Test protocol

1. The subject stands behind the starting line, feet at hip width
2. Allow a prior arm swing and knee bend (countermovement) to generate momentum
3. Tell them to jump as far forward as possible, taking off with both feet at once and landing on both feet as well
4. Measure the distance from the starting line to the nearest heel contact point on landing
5. Perform 3 attempts and record the best

Common mistakes

• Stepping on or over the starting line before takeoff (invalid attempt)
• Falling backward or placing hands on the floor after landing (measurement is taken to the first contact point, so this invalidates the actual mark)
• Not allowing enough recovery time between the 3 attempts
• Measuring from the wrong point (always from the starting line to the nearest heel, not where the hands land)

How to interpret the result

Population	Reference distance
Sedentary adults	1.50 - 1.90 m
Recreational athletes	1.90 - 2.30 m
Power athletes (track and field, team sports)	2.30 - 2.70 m
Elite (jumpers, sprinters)	> 2.70 m

As a quick reference for young adults, a distance equivalent to 1.3-1.5 times the subject's height is usually considered a good result. It's important to always compare against the athlete's own progression rather than absolute tables.

Relationship with other tests

The horizontal jump is a great complement to vertical jump tests, since it adds the horizontal projection component that those don't capture:

• Squat Jump Test — to isolate concentric strength without the horizontal coordination component
• Triple Hop Test — natural progression from the horizontal jump toward repeated, unilateral efforts

Track and monitor

The horizontal jump is one of those tests worth repeating every few weeks to check whether your strength and power programming is transferring into real explosive movement. With Movalytics you can log the best of the 3 marks at each assessment, compare your athlete's progress on a chart, and quickly spot plateaus or improvements.

Frequently asked questions

Do I need a force plate to run this test? No, that's one of its strengths: all you need is a flat surface and a measuring tape, making it accessible for any setting. Is it the same as a vertical jump? No. It measures something different: the body's horizontal projection, which relates more directly to sprinting, direction changes, and horizontal athletic jumps. How many attempts should I give? The standard is 3 attempts with full recovery between them, keeping the best mark.