Power Testing: Broad Jump

The Broad Jump Test measures horizontal lower-body power by recording how far a client can jump from a standing start. It is useful for assessing explosive power and tracking training progress.

Introduction

Some athletes need horizontal power more than vertical power. The Broad Jump Test gives professionals a simple way to assess how effectively a client can project the body forwards and land with control.

Quick Summary

Test name: Broad Jump Test
Also known as: Standing long jump
Purpose: Assess horizontal lower-body power
What it assesses: Jump distance and bilateral landing control
Equipment: MAT, Hop MAT or tape measure
Key finding: Longest valid jump distance
Best used with: Vertical Jump, sprint tests, lower-limb strength tests
Key limitation: Arm swing, landing strategy and measurement method affect score

What Is the Broad Jump Test?

The MAT article describes the client starting behind the long edge of the MAT, jumping as far as possible, landing on both feet, holding the landing for at least three seconds and measuring to the back of the heels.  

Why It Is Used

It assesses horizontal power and explosive lower-limb performance.

What It Measures

It measures standing horizontal jump distance and landing control.

Who It Is Useful For

Athletes, strength and conditioning clients, youth athletes and rehabilitation clients cleared for bilateral jumping.

Equipment Required

MAT, Hop MAT or tape measure
Flat non-slip surface
Measurz or MAT
Optional video

Step-by-Step Protocol

Warm up with dynamic mobility and submaximal jumps.

The client stands behind the start line with feet shoulder-width apart.

Cue them to jump forward as far as possible.

They land on both feet and hold for three seconds.

Measure from the start line to the back of the heels.

Repeat three trials with rest.

Record the longest valid jump.

Scoring and Interpretation

The score is distance. Greater distance usually suggests better horizontal power, provided the landing is controlled.

Normative Data or Reference Values

The MAT article lists example broad jump values for selected groups, but values should be used cautiously and only for matched populations.  

Reliability and Validity

Broad jump testing can be reliable when starting stance, arm swing, surface and measurement rules are standardised.

Common Errors and Testing Limitations

Common errors include falling backwards, stepping after landing, measuring from the wrong landmark and inconsistent arm swing.

Practical Applications

Use it to monitor horizontal power, training adaptation and power transfer to acceleration-based tasks.

How to Record This in Measurz

Record distance, trial number, best result, landing quality, pain, arm use, footwear and surface.

FAQs

What does the Broad Jump Test measure?

Horizontal lower-body power.

How is distance measured?

From the start line to the back of the heels at landing.

What makes a trial invalid?

Falling, stepping, hand contact or uncontrolled landing.

Key Takeaways

The Broad Jump Test assesses horizontal power.
Landing control matters.
Measure to the back of the heels.
Use consistent arm-swing rules.

References

Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10), 859–895.

Knapik, J. J., Bauman, C. L., Jones, B. H., Harris, J. M., & Vaughan, L. (1991). Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. American Journal of Sports Medicine, 19(1), 76–81.