Jumps Decathlon Test
The Jumps Decathlon Test is a series of 10 power jump tests, a common training exercise for jumpers (e.g. long jump, high jump). See also the similar Quadrathlon, a series of four power tests. The Jumps Decathlon was made popular by Malcolm Arnold's 1987 book 'Long jump'.
The 10 Tests of the Jumps Decathlon
You can do these tests in any order. You may use either leg to start most tests.
- Standing long jump — jump off two legs into a sand pit for maximal distance.
- Standing Triple jump — hop, step and jump, starting from a standing position.
- 2 hops, step and jump - start from one foot forward, perform 2 hops, 1 step and a jump onto both feet in the landing pit.
- 2 hops, 2 steps and jump - start from one foot forward, perform 2 hops, 2 steps and a jump onto both feet in the landing pit.
- 2 hops, 2 steps and 2 jumps - start from one foot forward, perform 2 hops, 2 steps and two jumps off both feet.
- 5 spring jumps (Bunny hops) — 5 successive two footed bounds (bunny hops) with the feet kept together in a continuous movement.
- Standing 4 hops and jump - start from one foot forward, perform 4 hops and then a jump onto both feet in the landing pit.
- Running 4 hops and jump - any length run up, perform 4 hops and then a jump onto both feet in the landing pit.
- 25 meter hop for time - Start from a standing position, hop on same leg as quickly as possible.
- 5 stride long jump - performs a long jump off 5 strides into the sand pit, normal long jump rules apply.
Scoring the Jumps Decathlon
For each event allow three attempts, recording the best distance/time. Use the Jumps Decathlon Points Table to get a points score for each of the tests, and add them together to determine your Jumps Decathlon Total Points. The scoring system is similar to scoring the Decathlon.
References
- ARNOLD, M. (1987) Long Jump. 4th ed. London: BAAB. p. 46-47
Related Pages
- Jumps Decathlon Points Table
- Quadrathlon — four power tests
- 3-hop test — three consecutive horizontal double-leg jumps, taking off both legs at once.
- See the list of anaerobic tests for other fitness tests of power.
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