Longevity Marker

Functional Strength Assessment

The standing broad jump measures lower-body explosive power: the ability to generate maximal force rapidly through the legs. It is one of the oldest and most replicated field tests in sports science. Unlike strength tests that measure sustained force (e.g., grip dynamometry, leg press), the broad jump captures peak power output — specifically fast-twitch muscle fiber recruitment — which is both the fastest-declining physical attribute with age and one of the most responsive to training. Scoring is age and sex-dependent

3 min All Levels

Functional Strength

Exercises

Setup requirements

Hard, flat surface (tile, hardwood, concrete — not carpet or grass) Tape measure or pre-marked floor (minimum 3 m clear landing zone) Bare feet or thin athletic shoes (consistent across retests)

Movement

Stand behind the start line, feet hip-width apart, toes at the line and perform a full countermovement: bend knees, swing arms back, then drive arms forward and jump.

Landing and Measurement

If balance is lost on landing (step, stumble, fall back), the attempt is void. Make up to 3 attempts total; rest 60–90 seconds between attempts. Your best attempt is the scored result.

Contraindications

Please do not attempt this assessment if you have an acute lower-limb injury, post-surgical restrictions on loaded jumping, or significant balance impairment.

Why It Matters

Fast-Twitch Fiber Loss and Aging Type II (fast-twitch) muscle fibers atrophy at roughly twice the rate of Type I fibers after age 40. By the seventh decade, power output can be 30–40% lower than peak values, even in individuals who remain aerobically active. This decline is not merely athletic. It underlies fall risk, stair-climbing capacity, the ability to recover from a stumble, and independence in daily movement.

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