Power Testing: Broad Jump

The Broad Jump test, also known as the standing long jump, is a simple fitness assessment that measures an individual's lower body power and explosiveness. It is commonly used in sports training and rehabilitation settings to evaluate an athlete's jumping ability and to monitor their progress over time.

To perform the Broad Jump test, follow these steps:

1. Using the original MAT or Hop MAT, choose a flat surface with enough space for your client to jump and land without any obstacles in the way.
2. Get in position: Instruct the client to set up with their feet shoulder-width apart behind the long edge of the MAT device. 
3. Instruct the client to jump as far as they can. Ensure the client sticks their landing on both feet, holding the landing position for at least three seconds.
4. Measure the distance between the starting line and the back of the client’s heels at the point of landing. This distance will be the client’s score.
5. Repeat the test two more times to get a total of three jumps. Record the longest jump distance out of the three attempts.
6. Ensure the client rests for about 30 seconds between each jump to allow optimal recovery.

It's important to note that proper technique is essential for an accurate measurement. Make sure to swing your arms forward during the jump and to land on both feet with your heels behind the starting line. Additionally, ensure that the same starting line and measurement method are used for each attempt.

Here are some examples:

1. College-aged males: The average Broad Jump distance for college-aged males is approximately 8-9 feet (2.4-2.7 meters).
2. College-aged females: The average Broad Jump distance for college-aged females is approximately 6-7 feet (1.8-2.1 meters).
3. High school athletes: The average Broad Jump distance for high school athletes is approximately 9-10 feet (2.7-3 meters) for males and 7-8 feet (2.1-2.4 meters) for females.
4. Professional basketball players: Professional basketball players have an average Broad Jump distance of 10-11 feet (3-3.4 meters).

References:

1. Baker, D. G. (1996). Comparison of kinematic and kinetic variables for vertical jumping. Journal of Applied Biomechanics, 12(2), 230-238.
2. Bobbert, M. F., Gerritsen, K. G., Litjens, M. C., & Van Soest, A. J. (1996). Why is countermovement jump height greater than squat jump height?. Medicine and Science in Sports and Exercise, 28(11), 1402-1412.
3. 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. The American Journal of Sports Medicine, 19(1), 76-81.
4. Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10), 859-895.