being a football player, ive been to a few combines lately.
the new trend has been to include the testing of the standing broad jump. since ive done or trained the s.b.j. oh, about never i was at least under prepared for it.i wont go into how this is the most stupid thing ive done for football testing…
so when new training cycle comes around i need to concentrate on this (as well as 40yrd dash, pro agility, and footwork). what im thinking the best way might be bounds and skipping for distance, as well as plyo’s with a weighted vest.
if anyone has expirience in training specifically for this, please contribute.
Well this used to be an olympic event, so maybe digging into what those guys did back then may help 
I know throwers have huge SLJ, and they don’t train specificly for it.
They’re tall, so that helps, but when you consider how heavy some of these guys are it’s a remarkable feat.
It’s just a by product of their training - apart from thowing, they do all the usual squats, speed squats, jump squats, plyos, olylifts etc
Hip power and explosion.
I think the motto is train for you needs, and you will test well anyway.
Well i spend 6 weeks just doing SLJ’s and now i can get little over 10 ft in one jump and 39 ft in 3 three jumps and i dont think its strenght I think am the weakest person in this forum 
But your probably fairly light, when you get over 200lbs strength becomes more important
your right : P am 6’1 140lbs : )
There is a surprising amount of technique to having a good SLJ. Make sure you swing your arms big before the jump and pull your legs up (tuck) before you land. Other than that, it is simply a huge explosion of starting strength. Getting stronger and especially the olympic lifts should help. I’m not sure that recative type plyometrics would be as much of a help as simple “up” plyos or simply doing some SLJs, a series of SLJs or some standing triple jumps.
In general, I would think that training would be similar to the standing vertical jump…
Of course, it could just be genetics - I have always had a good standing long jump…I held the school record as far back as 5th grade I wish they had included SLJ at the combines I went to, I would have done quite well on that test.
Flexibility is very important in SLJ in my opinion.
That’s why it’s not just about maximal strength, if not, only throwers could SLJ far. But they are sometimes catched by female sprinters or jumpers!
It’s about elastic strength. The good compromise between maximal strength and suppleness.
Flexibility is also important in the landing phase.
And of course body height will determine the height of COM, just as the arm movement, as pointed out by xlr8.
From experience, i know that a good method to improve SHJ or SLJ is bicycle! Short cessions (not more than 10 minutes) with a big “plateau”, as fast as you can, with or without hills & downhills. At least, it’s less stressful for the body than plio and squats!
im 6’ and 240lbs. so even though i have what i consider above average strength, its still hard for me to fly through the air!
yeah, maybe not so much reactive plyo’s (although still important) but jumps based more on strength.
i think i’d have to clean 500lbs and squat 750 to be able to crack 10feet in the sbj!
question -what % percentage and sets/reps do you guys use on jump squats?
i think in terms of intensity the hierchy goes like this-1. back squats 2.box squats 3. jump squats- so in my next cycle im going to try and really hit all levels of these- maybe ill make the gap between strength and speed a little smaller
Really, PJ? What other training were you doing at the time? By what mechanism would bicycling improve any kind of jumping? How would training at high intensity for 10 min in the lactic zone (bicycling) be good for improving ALA power (jumping)?
About the only way I figure that it could contribute would be by reducing body mass which may allow you to ‘fly’ a bit easier.
Actually, it does NOT improve jumping abilities, i’ve just notice it improves standing long or high jump, as well as reverse leg press. But i doubt it could improve significantly standing triple jump or long jump with run-up, as specific mechanics and coordination occurs in that pliometric exercise.
Also, in fact the 10min bicycling is not without rest, during downhills, you can’t hold the cycling frequency: never change plateau, hill or downhill circuit.
Sudden improvement in Standing jumps came as i started bicycle twice a week, i was 15-16-17 years old, and train for sprint/hurdling since 12.
No height grouth or morphological changes occured (but bigger thighs! lol) to explain this.
yes but when you consider how heavy the throwers are, they are producing far more power to get those SLJ numbers
Jumping 8 feet onto a 3 feet high table is impressive at over 250lbs, let alone 150lbs
Well throwers are at least your weight if not heavier, and they fly, but they do have genes on their side. Fast twitch predominance and effecient fast CNS to boot
numbers - last updated in 1998 - format is messed up however
height, weight, shotput, vertical jump, 30metre dash, bencpress, squat, clean, standing long jump
First Last HT WGT SP VJ 30m BP SQ Clean SLJ
Ulf Timmerman 6’ 4 262 75’ 8 36 550 805 485 11’ 2
Werner Gunthoer 6’ 6 278 74’ 7 1/2 35 518 761 452 11’ 2
Sergei Smirnov 6’ 2 1/2 306 73’ 1 32 575 850 490 9’10
Greg Tafralis 6’ 0 295 72’ 1 3/4 33 3.7 638 880 520 10’
Kevin Akins 6’5 320 70’10" 31 525 830 420
Andy Bloom 6’ 1 265 69’ 3 38 350 740 405 11
Rob Suelflohn 6’ 3 263 68’ 1 1/2 33 3.7 515 600 352 10’ 6
Art McDermott 6’0 247 67’ 5 1/2 500 625 385
brad snyder 6’5.5 263 67’ 3 28 3.73 480 550 415 9’ 6
Ramona Pagel 5’11 185 66’2.5" 29 402 505 303 10’1
Henrik Wennberg 6’ 3 265 65’ 6 1/2 35 3.65 430 595 375 11’ 5
Jim Camp 6’2 250 65-6 405 685 330
Dave Wilson 6’0 218 64’7" 39 506 755 401 10’10’
John Davis 6’ 1 232 64’ 7 34 435 710 345 9’ 10
Mike Buncic 6’ 4 256 64’ 4 440 550 423 11’
Ercegovac Stevimir 6’ 1 287 63’ 9.75 441 617 243 10’ 2
Joachim Olsen 6’ 255 63’ 7 36 3.6 425 520 375 10’ 2
Cor Booysen 6’ 3 254 63’ 32 3.64 397 507 342 10’10
Kent Pagel 6’6 295 62’11" 26 4.3 495 660 418 10’11
jason tunks 6’7 261 62’ 6.25 30 3.5 485 628 320 10’ 10
Lee Newman 6’1 262 62’ 29 3.41 380 517 314 9’6
Terri Tunks 5’ 11 188 61’ 9.5 27 230 410 255 10
jason tunks 6’7 261 61’ 8 29 3.5 450 600 303 10’ 2
Chris Spurrier 6’ 250 60’ 31 415 605 396 10
Michael Fleisch 6’2 280 59’9 28 400 565 330
JASON TUNKS 6’7 261 59’8 28 3.5 445 635 295 10’ 6
John Wirtz 6’3 245 59’3 34 390 605 345 11’2
Howard Hausauer 5’9 240 59’3 28 385 650 275 9’6
Kevin McMahon 6’1 220 59’ 1/2 3.5 309 507 353 11’
Jeff Kremer 6’3 220 58’9 365 455 365
jason gray 6’8 315 58’ 465 665
alex tammert 6’7 262 57’9 32 3.75 375 573 353 10’ 2
Jay Harvard 6’ 260 57’3" 28 3.5 430
Matt Eicholtz 6’4’’ 265 57’ 1/4 26 9’4’’
Allen Schulte 6’2 260 56’11 455 615 280
ian winchester 6’3 257 56’10.25 36 3.55 10’ 10
Kimmo Paganus 6’ 2 243 56’8.25 26 3.65 375 507 353 11’ 3
Scott Reida 6’5 230 56’5" 30 295 400 320 7’11
BLERIM POLISI 6’6 287 56’4.75 3.75 397 529 0 10’
Norm Balke 6’5 245 56’1 28 340 610 315 9’0
sergei 6’2 231 55’9.25 30 375 397 353 10’ 2
Niklas Trennéus 6’4 251 55’3.25 23 3.6 391 430 298 9’ 4
Mattias Eriksson 6’2’’ 262 55’2 27 445 615 335 9’
Dave Forsberg 6’2 264 55’1 460 490
John Gallagher 6’2 255 54’1" 33 3.02 435 645
Glenn Klein 6’3 230 54’1 23 260 385 210 7’
Anthony Sasso 6’3 235 53’11 25 2.95 350 405 285 9’5
Aaron Larson 6’1 215 53’10 31 3.89
Mike Hennessey 6’ 220 53’8.25 38 3.4 385 600 315
Mike Bennett 6’2 235 53’6.5 29 4.3 325 513 285 11’2
Erik Vreumingen 6’ 4 273 53’1 29 3.97 529 507 320 9’ 8
marco verni 6’2 251 53’ 3 26 3.7 342 220 287 9’ 10
Ted Swavely 5’11 265 53’ 370 575 255
Vince Reh 5’9 200 53’ 390 535 305
Interesting.
I give you an comparison, between a female long jumper and a shot putter. The numbers are supposed to be reliable as they come from directly form their respective coaches.
Anisoara CUSMIR - LJ 7m43 (24 ft 4.5)
Height - 5 ft 8
Weight - 152 lbs
1/2 squat - 375 lbs
StLJ - 12 ft 2
Werner GÜNTHÖR - SP 22m75 (74 ft 7.6)
Height - 6 ft 6.7
Weight - 285 lbs
deep squat - 640 lbs
StLJ - 11 ft 10.5
So, who has best maximal strength, who has the best elastic power, who as the best explosive force? 
I don’t know, but both are very impressive - 12 feet is way out there!! :eek:
At a guess
Well the male would have more explosive force, weighted on the strength side, due to his greater weight, lower velocity etc.
And the opposite for the female - higher velocity, greater reactivity, less reliance on strength, although she is still strong for her size!
Since she is a long jumper, and that is what they train for, her elasticty and reactivity would be far greater.
But for brute explosion the heavier male has it over her
That is probably the key attribute for shotputters, being able to release a big blast of power instantly, rather than storing and releasing energy effeciently like jumpers.
They both achieve the result via different emphasis, although Throwers do work on reactivity, but no where near the same extent as jumpers do. The male is taller and that does help his results, but the female has an advantage due to this movement being so close to her sport.
Anisoara CUSMIR - LJ 7m43 (24 ft 4.5)
Height - 5 ft 8
Weight - 152 lbs
1/2 squat - 375 lbs
StLJ - 12 ft 2 (3.70m)
This exceeds the official male world record for Standing Long.
If it legitimate, which I doubt, then I would expect a male to jump 4.10m given that they generally exceed the performance of females by 10% in virtually all power to weight events, including sprinting and jumping.
Perhaps the measurement was one of those jumps when the athlete throws their feet ahead out and lands on their ass but still measures from the feet.