If Successfully Completing a 30-Second Evaluation Indicates a Body Age Lower by Decades
In an effort to help individuals maintain their physical prowess and independence as they age, Luke Jones, a certified personal trainer at HERO Movement, has introduced a simple yet effective test known as the standing broad jump test. This test, designed for adults over 40, is aimed at evaluating lower body power and functional strength, which are essential for everyday activities and fall prevention.
To perform the standing broad jump test, begin with a solid warm-up to prepare muscles and reduce injury risk. Stand tall with your feet hip-distance apart, toes positioned just behind a clearly marked take-off line. Swing both arms backward while slightly bending your knees and hips, then explode forward, jumping as far as possible. Land softly and stably on both feet, maintaining balance without additional forward or backward steps. Measure the distance from the take-off line to the back of the heel of your landing foot, and perform multiple trials, recording the best distance.
This test evaluates how quickly your lower body can develop force and control movement through space, reflecting coordination, balance, and neuromuscular function critical for everyday activities like preventing falls or lifting objects safely. The standing broad jump test is a practical, simple proxy for assessing type-2 fast-twitch muscle fiber capacity, which tends to decline with age but is crucial for quick reactions and movement.
The distance jumped represents lower body explosive power and functional strength. Greater distances indicate better power, coordination, and neuromuscular control. Use the results comparatively over time to track strength retention or improvement, as consistent protocols help identify meaningful changes. Functional significance: Being able to perform a strong broad jump correlates with maintaining agility, balance, and responsiveness important for reducing fall risk and sustaining independence in daily life.
Unlike vertical jump tests measured with force plates for clinical or athletic assessment, the standing broad jump test requires no equipment and has strong real-world relevance after 40. Focus on correct form and safety, as declines in muscle function and joint health after 40 can increase injury risk if the jump is performed improperly.
In summary, the standing broad jump test is a safe, effective field test for adults over 40 to assess and monitor lower body power and functional strength, directly relating to physical capabilities important for healthy aging and fall prevention. Luke Jones emphasizes noticing one's own progress in the standing broad jump, rather than comparing to benchmarks. Practicing the standing broad jump itself leads to improvements, but compound exercises like kettlebell swings, split squats, cleans, snatches, and sprints can also have massive carryover.
- To complement the standing broad jump test, incorporating exercises from compound movements like kettlebell swings, split squats, cleans, snatches, and sprints can lead to significant improvements in functional strength and agility.
- By regularly practicing the standing broad jump test, individuals over 40 can track the retention or improvement of their lower body power and functional strength, which are crucial for maintaining independence and reducing fall risk in daily life.
- The standing broad jump test evaluates essential aspects of fitness-and-exercise for health-and-wellness, such as coordination, balance, and neuromuscular function, by analyzing lower body power and functional strength.
- As people age, the decline in type-2 fast-twitch muscle fiber capacity can lead to reduced reaction speed and movement, but the standing broad jump test serves as a practical and simple proxy for assessing this capability and promoting wellness.
