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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'.

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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 metre 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

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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.