You may remember after a spate of mobility projects, I began an explosive project a month ago.

I set out to see if I could improve my standing long jump - a predictor of, amongst other things, speed over the first few yards - in just one month. I was at the upper limit for excellent scores for adult males - 2.80m. I also managed to pick the shortest bloody month of the year!

Anyhow, did I manage to get closer to the elite echelons?

I did with a jump of 2.83m - an improvement of just over 1% in four weeks. 

I'm pretty proud of my extra three centimetres. They were hard earned and what's more, I think I have learned many lessons that will make it easier to improve my standing long jump even further.

Much more importantly is what the experiment implies for you:

  • If you lack pace off the mark, you can probably improve it in a short time period with high quality training.
  • If you haven't done a lot of structured training - resistance and jump training - you have a lot of untapped potential anyway.
  • If your jump is nowhere near as long as mine, you can probably also expect greater relative improvement given the same sort of training over the same sort of time frame.


Jumping longer can make you faster off the mark so if you lack explosiveness in those first few steps, get training the long jump.

Long can get longer in just 4 weeks.


Arton "Proud of my 3cm, read that as you will" Baleci
Float Sting - The Athletic Transformation Specialist, Manchester