Explosive Power Testing for Endurance Athletes: The Complete Guide to Standing Long Jump and CMJ Tests for Assessing Power Levels

Why Do Endurance Athletes Need Explosive Power Tests?

Most endurance athletes’ training logs are filled with aerobic data: VO2max, lactate threshold pace, FTP power… but very few record their explosive power levels.

The importance of explosive power testing is reflected in the following three points:

1. Establishing a Training Baseline: Only by understanding your initial explosive power level can you design appropriate plyometric training intensity
2. Verifying Training Effectiveness: Retest after 6–8 weeks of plyometric training to quantify the degree of improvement and confirm training effectiveness
3. Monitoring Neural Fatigue: If test results suddenly drop by more than 5%, it indicates the nervous system is overtrained—an objective signal to adjust training volume

Below are two explosive power tests best suited for endurance athletes: the Countermovement Jump (CMJ) and the Standing Long Jump (SLJ).

Test 1: Countermovement Jump (CMJ)

The CMJ is the most widely used explosive power assessment tool in the global sports science community, evaluating “lower-body explosive power” and “stretch-shortening cycle efficiency (SSC Efficiency).”

Measurement Method (No-Equipment Version)

Tools: Wall + chalk or washable paint + tape measure

Execution Steps:

1. Reach upward with one hand and mark your standing reach height (standing reach height)
2. Stand naturally with feet shoulder-width apart
3. Quickly squat down (without pausing) while swinging arms backward
4. Immediately explode upward, touching the wall with your fingers at the highest point
5. Measure highest touch point - standing reach point = CMJ jump height
6. Repeat 3 times, take the best attempt

Advanced Version (Smartphone Measurement):

• Use the MyJump or Physics Toolbox Suite App
• Film the jump from the side with your phone; it automatically calculates flight time and converts it to jump height
• Formula: Jump height (m) = g × t² / 8, where t = flight time (seconds)

Assessment Standards (Reference for Taiwanese Adult Endurance Athletes)

Important Note: These standards are not precise sports science data, but rather common observational values from Taiwan’s amateur endurance sports community. They are for directional reference only; results may vary significantly across different training backgrounds.

Test 2: Standing Long Jump (SLJ)

The Standing Long Jump tests “horizontal explosive power” and is particularly suited for runners, because running is fundamentally horizontal propulsion rather than vertical elevation.

Measurement Method

Tools: Long tape measure + take-off line marker

Execution Steps:

1. Stand with both feet behind the take-off line, toes not crossing the line
2. Swing arms backward and bend knees to load
3. Swing arms forward while taking off, jumping as far forward as possible
4. Land on both feet simultaneously without falling forward
5. Measure the distance from the take-off line to the nearest point where the feet last touched down
6. Repeat 3 times, take the best attempt

Assessment Standards

Combined Interpretation of CMJ and SLJ

Combining these two tests provides richer insights:

Testing Frequency and Tracking Recommendations

Recommended Frequency: Test every 3–4 weeks (no need for weekly testing, to avoid the tests themselves draining training energy)

Optimal Testing Timing:

• In the morning, after adequate rest (no high-intensity training the previous day)
• After completing a 10-minute dynamic warm-up (to ensure sufficient neural activation)
• Keep testing conditions as consistent as possible each time (same time of day, same location, same warm-up routine)

Tracking Tools:

• Create a simple Google Spreadsheet to record each test date, CMJ height, and SLJ distance
• Calculate the “6-week improvement rate”: (post-test - pre-test) / pre-test × 100%, with a target of 5–10% improvement per cycle

From Test Results to Training Adjustments

Testing is not the goal—it is the basis for adjusting training. Here is an example of adjusting training based on results:

Case: CMJ 31 cm, SLJ 185 cm (middle-aged male amateur marathon runner)

Interpretation: Vertical explosive power needs improvement; horizontal propulsion is normal

Training Adjustment Recommendations:

• Add box jump training twice per week (focus on improving CMJ)
• Add depth jumps to enhance elastic stiffness
• Retest after 6 weeks, targeting CMJ improvement to above 36 cm
• Maintain current training for SLJ; no special emphasis needed

Conclusion

The CMJ and Standing Long Jump are the easiest explosive power assessment tools for endurance athletes to use—they require no expensive equipment, only a tape measure and a wall. Build the habit of regular testing, let the data tell you whether your training is effective, and confirm before races that your nervous system is in an optimal state of activation. Testing is the eyes of training—only by learning to see your explosive power level can you precisely improve it.

Related Reading

• Swimming Explosive Power Training: Explosive Bench Press and Squat Jumps
• Study on the Correlation Between Countermovement Jump (CMJ) and Cycling Anaerobic Power
• Explosive Power Training for Runners: How Jump Training Improves Cadence and Stride Length
• Validity and Reliability Study of the Wingate Test for Training Monitoring