A top speed training exercise you may not be doing is the long jump. Do the long jump to improve your speed and power.
The standing long jump (or broad jump) is a test of your explosive leg power. The NFL Combine uses the standing long jump as one of its test for athletes.
Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.
1. Stand behind a marked line.
2. Swing your arms back and bend your knees to propel your take-off.
3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.
Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.
Results of your long jump:
Male, 8.5 ft. and above
Female, 6.5 ft. and above
Male, 7.5 ft.
Female, 5.5 ft.
Male, 6.5 ft. and below
Female, 4.5 ft. and below
Include standing long jumps in your training to improve your leg power and running speed.
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Mark Dilworth, BA, PES
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