Elite Physique The New Science of Building a Better Body

28 Elite Physique
warm-up, if you choose to use a warm-up. Just 10 jumping jacks performed a
minute before the first jump is usually sufficient. The key is to keep whatever
warm-up you’re doing consistent over time.
FIGURE 1.16 First, mark the wall with
chalk.
FIGURE 1.17 Vertical jump.
Standing Long Jump
The standing long jump, also known as the broad jump, is a versatile tool in athletic
settings to measure explosive strength (Peterson, Alvar, and Rhea 2006).
It is not only an accurate way to test your potential increase in RFD but also a
good measure of which young athlete might be genetically predisposed to being
a great power athlete. The kid with the best standing long jump is often the one
chosen by an Olympic coach who’s looking to build his resume (Castro-Piñero et
al. 2010). The primary difference between a vertical jump and a standing long
jump test is that the latter challenges balance, which is necessary for sticking
the landing. This also means the standing long jump is probably a better test of
explosive strength for athletes, compared with the vertical jump. For this test,
you’ll need a flat surface at least 15 feet (4.6 m) long.
Perform three warm-up standing long jump tests, with 60 seconds of rest
between each trial. These are submaximal trials to prepare the nervous system and
joints for the test (maximal effort should not be attempted until the actual test).