Elite Physique The New Science of Building a Better Body

Assess to Impress
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Again, the biomechanics of the jump must be as consistent as possible. Here
are the key variables:
•
Testing surface: Ideally, you’ll jump from a hard surface and land on a slightly
softer one. Think of a basketball court floor for the takeoff and a hard rubber
surface like you see in gyms for the landing. It’s not imperative that you land
on a softer surface, but it’s a good idea if one is available. A surface that’s
too soft, however, isn’t recommended because it’s difficult to make a solid
landing.
•
Footwear: Test the standing long jump with shoes that have minimal cushioning,
if possible. Avoid wearing shoes with thick, cushioned soles because
they will absorb some of the force you’re trying to produce.
•
Foot placement: When you’re ready to perform a broad jump, have a partner
measure the distance between the inside of your heels and place two marks
on the floor with tape so your heels are the exact same width with each
subsequent attempt. Like the vertical jump, whichever foot placement feels
most natural to you is what you want to test.
•
Attempts, measuring, and calculations: Perform three standing long jumps,
with 90 seconds of rest between each attempt. If you lose your balance on
the landing, it doesn’t count. Wait 90 seconds and perform another attempt.
Measure from the line (front of your toes) at takeoff to the back of your heel(s)
at landing. Measure to the heel that’s closest to the takeoff line if your feet
aren’t perfectly even. The longest jump is the one that counts in your data
(see figure 1.18).
•
Testing frequency: It’s recommended to test the standing long jump every
four to six weeks. Ideally, you’ll test it on the same day at the same time with
the same 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.
a b c d
FIGURE 1.18 Standing long jump.