The 10 Tests of the Jumps Decathlon

The Jumps Decathlon is a series of 10 power jump tests, a common training exercise for jumpers such as long jump and high jump athletes. The Jumps Decathlon was made popular by Malcolm Arnold's 1987 book "Long Jump" and remains a standard assessment for horizontal jumpers. See also the similar Quadrathlon, a series of four power tests.

You can do these tests in any order. You may use either leg to start most tests. For each event, allow three attempts and record the best distance or time.

1. Standing Long Jump

Jump off two legs into a sand pit for maximal distance from a standing position.

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2. Standing Triple Jump

Hop, step and jump from a standing position into the landing pit.

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3. 2 Hops, Step & Jump

From one foot forward, perform 2 hops, 1 step and a jump onto both feet.

4. 2 Hops, 2 Steps & Jump

From one foot forward, perform 2 hops, 2 steps and a jump onto both feet.

5. 2 Hops, 2 Steps & 2 Jumps

From one foot forward, perform 2 hops, 2 steps and two jumps off both feet.

6. 5 Spring Jumps (Bunny Hops)

Five successive two-footed bounds with feet together in continuous movement.

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7. Standing 4 Hops & Jump

From one foot forward, perform 4 hops then jump onto both feet in the pit.

8. Running 4 Hops & Jump

Any length run-up, perform 4 hops then jump onto both feet in the pit.

9. 25 Meter Hop for Time

From standing, hop on the same leg as quickly as possible over 25 meters.

10. 5 Stride Long Jump

Long jump from 5 strides approach. Normal long jump rules apply.

How to Perform the Jumps Decathlon

The Jumps Decathlon requires a proper warm-up before attempting any of the explosive jumping events. Athletes should perform dynamic stretching and progressive jumping drills before testing.

Equipment Needed

  • Long jump pit or suitable landing area
  • Tape measure (metric)
  • Stopwatch for the 25m hop
  • Flat, firm takeoff surface
  • 25m marked distance for the timed hop

Testing Protocol

For each event, allow three attempts and record the best result. Use the Jumps Decathlon Points Table to convert each performance to a points score. The total of all 10 events gives your Jumps Decathlon score. The scoring system is similar to scoring the athletics Decathlon.

Understanding Your Results

Your Jumps Decathlon total score indicates your overall explosive leg power and jumping coordination. The scoring system rewards consistent performance across all events rather than exceptional results in just one or two tests.

Performance Standards

  • Elite (8000+ points): Competitive horizontal jumpers at national or international level
  • Advanced (6500-8000 points): Well-trained track athletes with strong power development
  • Intermediate (5000-6500 points): Developing athletes with good athletic foundation
  • Developing (3500-5000 points): Athletes building basic power and coordination
  • Beginner (below 3500 points): New to structured jumping training

Sport-Specific Applications

The Jumps Decathlon is primarily used by track and field athletes, particularly those competing in horizontal jumping events. The test battery assesses the specific power qualities needed for long jump and triple jump performance.

Which Athletes Benefit Most

  • Long Jumpers: The standing and running jumps directly transfer to competition performance
  • Triple Jumpers: Hop and bound sequences mirror the technical demands of triple jump
  • High Jumpers: Power development supports takeoff explosiveness
  • Sprinters: Leg power correlates with acceleration and speed maintenance
  • Hurdlers: Bounding ability assists with hurdle clearance and rhythm

How to Improve Your Score

Improving your Jumps Decathlon score requires targeted training of explosive leg power, jumping technique, and specific movement patterns.

Training Recommendations

  • Plyometric Training: Include box jumps, depth jumps, and bounding exercises 2-3 times per week
  • Strength Training: Focus on squats, deadlifts, and single-leg exercises to build leg strength
  • Technical Practice: Regular practice of each event to improve coordination and efficiency
  • Sprint Training: Short sprints develop the fast-twitch muscle fibers used in jumping
  • Flexibility Work: Maintain hip and ankle mobility for optimal jumping mechanics

Frequently Asked Questions

What is the Jumps Decathlon?

The Jumps Decathlon is a series of 10 power jump tests developed for horizontal jumpers. It includes standing jumps, hop sequences, and running jumps that assess explosive leg power and coordination. The test was popularized by Malcolm Arnold's 1987 book on long jump training.

How is the Jumps Decathlon scored?

Each event uses a points table where better performances earn more points. Distance events award points based on meters jumped, while the 25m hop awards points based on time. The total score is the sum of all 10 events, similar to athletics decathlon scoring.

What is a good Jumps Decathlon score?

Elite horizontal jumpers typically score above 8000 points. Scores of 6500-8000 indicate advanced athletes, 5000-6500 is intermediate, and developing athletes usually score between 3500-5000 points. Beginners starting structured jump training often score below 3500.

How often should I test the Jumps Decathlon?

Most athletes test the full Jumps Decathlon 2-4 times per year during training phases. Individual events can be practiced more frequently as part of regular training. Testing during competition phases is not recommended due to fatigue concerns.

Can I do the events in any order?

Yes, the 10 events can be performed in any order. However, consider fatigue when planning your sequence. Many coaches recommend starting with less demanding standing events and progressing to running jumps. Adequate rest between events is important for accurate results.

Which leg should I use for the hopping events?

You can use your preferred leg for hopping events. Most athletes use their dominant leg, which is typically the same leg used for long jump takeoff. Consistency in leg selection helps track progress over time.

What equipment do I need for the Jumps Decathlon?

You need a long jump pit or marked landing area, a tape measure for distances, a stopwatch for the 25m hop, and flat ground for standing start events. A running track is helpful for approach events. No specialized equipment beyond standard track and field gear is required.

References

  1. Arnold, M. (1987). "Long Jump." 4th ed. London: BAAB. p. 46-47
  2. Bompa, T.O. & Haff, G.G. (2009). "Periodization: Theory and Methodology of Training." Human Kinetics.
  3. Hay, J.G. (1993). "The Biomechanics of Sports Techniques." Prentice Hall.
  4. Jacoby, E. & Fraley, B. (1995). "Complete Book of Jumps." Human Kinetics.
  5. Linthorne, N.P. (2001). "Analysis of standing vertical jumps using a force platform." American Journal of Physics, 69(11), 1198-1204.
  6. Schiffer, J. (2009). "The Long Jump." New Studies in Athletics, 24(3), 9-32.
  7. Young, W. (1995). "Laboratory strength assessment of athletes." New Studies in Athletics, 10(1), 89-96.

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