Standing Long Jump

[Sirius Black]

On a whim, I just tested my broad jump. I think it's a pretty good, functional test of leg power. I used to be able to get 9ft (or 108 inches), but aside from skateboarding moderately, I haven't really done any leg training for the past 4-5 months. Today I got just barely 105 inches.

My goal would be to clear 9.5 ft (possibly 10?). What kind of exercises/movements should I do to train for that? I workout at home, and I've never really enjoyed leg training that much. I have a 45 lb kettlebell and used to be able to do 8 sets of 3 pistol squats with it, but I doubt I can do that anymore.

I'm thinking that I should work back up to doing weighted pistol squats again (maybe a goal of doing 5x5 then 3x8), single leg deadlifts with the kettlebell (I know it's not a lot of weight, but maybe do higher volume and focusing on a slow eccentric), using a stability ball to do glute-ham curls (again with an emphasis on a single-leg eccentric), and continuing to practice the broad jump (doing single-leg broad jumps as well).

Any other suggestions? What's your best standing long jump?

Edit: I also was on grass in cleats, if that makes a difference

 

[LeeD]

Now, age 68, just over 73", but it does take a couple of attempts, those around 70". But I can't run at all, and have trouble pushing off with my back foot.
At age 16, 10'2", posted for over 22 year's at the Abraham Lincoln High School Gym (SanFrancisco) around the rafter's. Some 6'6" basketball player broke my record in '89, so I" nobody again.
At age 33, at Wise Surfboards, 9'6", at least 10 surfer's were there to see it, but George Nikitin beat me by 2", and I never lived up to the shame, instead quitting surfing 2 year's later.
Never did any exercise to help jumping, was lightweight always the best at any tag events.

 

[LeeD]

I"m surprised the player's on this forum are so lazy they can't get up off their computer chairs, walk outside, set down a tape measure, and do a couple of jumps.
If one were to try to increase his standing long jump, box jumping and spider drills are a couple of the best exercises for improving explosiveness in your legs. Of course, you still have to run a bit, stretch, work calf raises and squats.

 

[Sentinel]

Can't wait to hear from @sureshs. His figure/s should be impressive.

 

[Power Player]

I"m surprised the player's on this forum are so lazy they can't get up off their computer chairs, walk outside, set down a tape measure, and do a couple of jumps.
If one were to try to increase his standing long jump, box jumping and spider drills are a couple of the best exercises for improving explosiveness in your legs. Of course, you still have to run a bit, stretch, work calf raises and squats.

That SOB, George Nikitin.

But yeah, I do box jumps. I usually do 24 inch ones, but lately the workouts have been crazy intense and the heat is back so I have dropped to 18 inch to save my knees a little abuse. I am squatting around 320 or so and I do a lot of jump rope for the calves. With all that, I am not sure how good of a standing long jump I will have, but I will have to check.

 

[LeeD]

We used to hang around Wise Surfboards and get bored, so we'd challenge each other to physical tests. One was extended pushups, when you lie flat on your belly and using just hands and toes, no knees touching, push up to raise your body until fully stretched but arc'd, waist about 18" off the ground. Old Bob was close to the best, at 17. Mark Rennekker, Doc Hazard, could do 10. I did 18 without nearly breaking a sweat, but stopped because to do more would mean I'd need to do many more the NEXT time. Possibly could have done 5 more, but didn't push it.
Rich Kline could stand next to a GLASS counter (this was inside the surf shop), and two foot jump up onto the 42" high top, in tennis shoes. Old George could also. I did it 3 times without a break....or breaking the glass, in barefeet, since I wore sandals every day of the week.
Dips 26, but this dude Steve Villilopous did 33 and could have done more.
Softball throw at the playground 2 blocks away was the best. I got challenged, so 8 of us walked over there, homeplate to base of left field around 196 feet, but the banking was 15, the fence was 20 feet high, and first throw, no warmup, hit within 5 feet from the top of the fence right where my old bud David used to live (back in grammar school), and would have hit the side of the house across the street from the fence. We all ran away, like we were 7 year's old, as a cop car cruised past looking in our direction. Didn't bother to retrieve the softball, it was found and dirty a few days previous.

 

[2HBH-DTL]

Not sure a standing long jump is going to be much benefit. What WILL help with explosiveness is doing suicides, short sprints back and forth from the doubles lines and singles lines, squats and resistance exercises.

 

[Sirius Black]

Not sure a standing long jump is going to be much benefit. What WILL help with explosiveness is doing suicides, short sprints back and forth from the doubles lines and singles lines, squats and resistance exercises.

It's not the primary form of training. It's an outcome measurement designed to measure power and explosiveness, like a 40 yd dash or vertical jump

 

[T1000]

I would focus on hip extension movements and jumping exercises (box jumps, long jumps to get better at the movement) not sure on what else I'd do.

 

[2HBH-DTL]

Burpees

 

[SystemicAnomaly]

Instead of regular or pistol squats, how about something more explosive like jump squats and other plyometric exercises.

2 versions of the jump squat:

www.youtube.com/watch?v=SDJIQq-BrCc

 

[jmnk]

Softball throw at the playground 2 blocks away was the best. I got challenged, so 8 of us walked over there, homeplate to base of left field around 196 feet, but the banking was 15, the fence was 20 feet high, and first throw, no warmup, hit within 5 feet from the top of the fence

If I may ask - which park was that event at?

 

[LeeD]

South Sunset Playground. It's already been googled and posted here around 2 year's ago. I went to grammar school just West of it, and thrice managed to kick a kickball over the left field fence, maybe 140 or so feet from home plate. But so could several other guys, all a foot taller and at least 40 lbs heavier than me.