Developing Jumping Skills With Jumps Decathlon

Jumps Decathlon. The Jumps Decathlon is easy to carry out and is an excellent way to test an athlete’s elastic strength and can used for developing jumping skills as well as specific strength.

The jumps decathlon comprises 10 events:

1.  Standing long jump
2.  Standing triple jump
3.  2 hops, step and jump
4.  2 hops, 2 steps and jump
5.  2 hops, 2 steps and 2 jumps
6.  5 spring jumps (bunny hops)
7.  Standing 4 hops and jump
8.  Running 4 hops and jump
9.  25 metre hop for time 
10. 5 stride long jump.

Practical uses

The Jumps Decathlon can be used to gauge whether an athlete is becoming more powerful. The benefits are threefold:
1.  If the athlete’s scores increase, then their power has increased
2.  Weakness can be identified if the athlete underscores and these areas can be worked on
3.  Motivational help during the long winter months.

How to conduct the test

For each event allow two three successful attempts recording the best distance/time.
  1. Standing long jump – Place feet over the edge of the sandpit. The athlete crouches, leans forward, swings their arms backwards, then jumps horizontally as far as possible, jumping with both feet into the sandpit. Measure from the edge of the sandpit to the nearest point of contact. The start of the jump must be from a static position.
  2. Standing triple jump – Take-off foot to remain in flat contact with the ground and free swinging of the non contact leg can be used
  3. 2 hops, step and jump – As per standing triple jump
  4. 2 hops, 2 steps and jump – As per standing triple jump
  5. 2 hops, 2 steps and 2 jumps – The second jump is a two footed take off
  6. 5 spring jumps (Bunny hops) – 5 successive two-footed bounds (bunny hops) with the feet kept together in a continuous movement
  7. Standing 4 hops and a jump – As per standing triple jump – repeat test for each leg and record the mean distance
  8. Running 4 hops and jump – Length of run unlimited – repeat test for each leg and record the mean distance
  9. 25 metre hop – Start from a standing position – repeat test for each leg and record the mean time
  10. 5 stride long jump – Normal long jump rules apply.


Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.
Points are allocated from the Jumps Decathlon tables depending on the distance or time achieved. Scores should be compared with the athlete’s previous scores to determine the level of improvement. Competition can be based on the improvement from the previous test for each event.

Standing long jump
= -19.40182 + (D x 34.38485) + (D x D x -0.636364)
Standing Triple jump
= -35.50103 + (D x 12.53057) + (D x D x 0.0344445)
2 hops, step and jump
= -45.46265 + (D x 12.876771) + (D x D x -0.129795)
2 hops, 2 steps and jump
= -52.96077 + (D x 10.128824) + (D x D x-0.018391)
2 hops, 2 steps and 2 jumps
= -74.64828 + (D x 12.458996) + (D x D x -0.174359)
5 spring jumps (Bunny hops)
= -68.09148 + (D x 12.173418) + (Dx D x -0.136018)
Standing 4 hops and jump
= -56 97374 + (D x 10.563032) + (D x D x-O.095043)
Running4 hops and jump
= -55,31376 + (D x 7.5941124) + (D x D x -0.044598)
25 metre hop for time
= 99.540643 + (T x 4.2533081) + (T x T x-1.512287)
5 stride long jump
= -13.07164 + (D x 2.9149238) + (D x D x 1 73309)

D = Distance and T = Time
Target group

This test is suitable for jumpers (eg long jump, high jump) but not for individuals where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are published tables to relate results to potential level of fitness and the correlation is high. 
Mackenzie, Brian. 2005. 101 Performance Evalution Test. Electric World Plc. London.
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