Five-Bound Test for Distance
A multi-jump test where students link five alternating bounds (right-left) from a standing start and measure the total distance. It develops leg power, elasticity and takeoff coordination, all key for jumping events and sprinting.
How to play
- Chalk 4 start lines and run a measuring tape 15 m (about 50 ft) out from each in an open area (3 min).
- Demo: start with feet parallel, take off on one leg and alternate until the fifth contact, landing on two feet. Coach the alternating arm swing and an active flat-foot contact (2 min).
- Progression in groups of 6 per line: three bounds, two reps; then five bounds at 80%, two reps (6 min).
- Test: two measured attempts each; one partner chalks the heel mark closest to the start and another measures (8 min).
- Each student works out the average distance per bound (total divided by five) and compares it to their height (2 min).
- Quick reflection on which bound in the sequence loses the most distance (1 min).
Rules
- Start with feet together behind the line, with no run-up.
- Bounds must alternate legs; two contacts on the same foot void the attempt.
- Measure to the landing mark closest to the start line.
- Safety: non-slip surface and no more than 6 sets of five bounds per class.
Variations
Easier
Do three alternating bounds instead of five.
Standard
Five alternating bounds from a standing start with two measured attempts.
Harder
Five bounds after a two-step approach, landing in the sand pit.
Adaptations
- Limited mobility: the student measures, records and analyzes group data, or does seated medicine ball throws as an alternative power test.
- Autism: mark the five contacts on the ground with numbers and colors.
- Lower fitness level or higher body weight: three bounds on grass or a soft track surface.
Learning goals
- Link alternating bounds with a coordinated arm swing.
- Develop lower body power and elasticity.
- Measure accurately and analyze personal performance.
Equipment for a class of 25
- measuring tapes: 4
- cones: 8
- chalk: 4
- worksheets: 25
Teacher tip
Many students shorten the last bound out of fear of landing; cue them to run through the air. Space the lines well so measurers do not cross paths with jumpers.
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