TESTING & ANALYSIS
First, make sure you’re adequately warmed up. We heavily emphasize the warmup at the SHOP for good reason. It’s to keep you moving well, improve various elements of mobility, and prepare you for the activities you’re about to perform.
Next, it’s a good idea to build up to a max effort broad jump rather than just going for it. Don’t be that person. Do the following quick and easy build-up (AFTER your thorough warmup):
- Broad Jump x 50% effort (emphasis on absorbing the impact on the landing)
- Broad Jump x 75% effort (emphasis on absorbing the impact on the landing)
- Broad Jump x 95% effort (this means a VERY solid effort, but you’re saving your max for the actual test)
TESTING / MEASURING
- Start with your toes BEHIND the line
- Broad Jump… I like to start with both arms raised high, then I swing my arms back and hinge my hips back in a coordinated fashion, then throw my arms forward as I powerfully extend my ankles, knees, and hips and JUMP as far as I can! On the landing, I focus on absorbing as much impact as possible by bending my knees and hips as I stick the landing.
- Measure the point on your heel (not toes) of the foot furthest back
- Repeat for at least 3 jumps… if your distance continues to improve, keep going! If your distance is stagnant or decreasing, the test is over.
A good broad jump result would be equal to your height. This personalizes and normalizes the data when shown as a percentage. And a good goal is to be able to jump more than 110% of your height!