Start
End
Plyometrics
Standing Long Jump
beginnerBodyweight·compound·push
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
2
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4
Measure the distance from your landing point to the starting point and track results.
Alternatives to Standing Long Jump
Same muscles, different equipment or difficulty
