The Best Techniques on How to Do the Standing Long Jump


The standing long jump is a former Olympic event currently used as a training drill by triple jumpers and other athletes. The purpose of the jump is to bound forward for the greatest horizontal distance possible from a standing position. The distance of the jump is measured from the front of the toes before the jump to the marks made closest to the front of the sandpit after the jump.

The Take-Off

  • Stand upright with your feet spread hip-width apart. Bend your knees and hips to move into a quarter-squat position while simultaneously pushing your arms behind your body. Swing both arms behind the body as far as possible, then move the arms forward forcibly. When your arms are in front of your face and horizontal to the ground, stop their movement at the instant you take off. Keep your head up and look forward, toward the end of the pit.

The Jump

  • An article on advises taking off at a 30-degree angle or less to avoid jumping upward. Jumping too high is a poor technique often associated with athletes new to the standing long jump. Extend your legs as much as possible when landing to achieve the greatest distance and absorb the impact with your hips and knees. Take a two- to three-minute break between jumps to ensure a maximum effort for each attempt.


  • Warm up prior to each jump and concentrate on using the proper jumping technique to gain the maximum benefit. The exercise can be performed as an individual jump or repetitively. Avoid performing standing long jumps onto concrete or wooden surfaces, as this can cause injury. Use either a sandpit or grass as your jumping surface. Keep the pit surface smooth by raking it between jumps to remove footprints.


  • According to, the last officially recognized Olympic record for the standing long jump was attained by Ray Ewry, who leaped 3.47 m in 1904. The modern-day world record is a 3.71 m jump achieved in 1968. The scoring scale for the standing long jump runs from 2.0 to 3.5 m or higher for men and 1.7 to 3.1 m or higher for women.

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  • Photo Credit Ryan McVay/Photodisc/Getty Images
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