Broad Jump

What you'll gain

• Trains horizontal power from a two-foot stance with no run-up and no box.

• Is easy to measure, so it fits testing and athletic-content pages.

• Loads the posterior chain and core in a short, intense burst.

Step-by-Step Instructions

1. 1

   Stand with the feet about shoulder-width apart and the toes just behind a start line.

2. 2

   Swing both arms back as you hinge the hips and bend the knees to load the legs.

3. 3

   Drive the arms forward and extend the hips, knees, and ankles to jump out, not just up.

4. 4

   Bring the feet forward in the air so you can land under the hips.

5. 5

   Land on both feet with the knees and hips bent, and absorb the impact quietly.

6. 6

   Reset the stance before the next jump; do not bounce immediately into another max effort.

Common Mistakes

• Jumping only upward so the landing is under the takeoff instead of ahead of it.

• Landing with locked knees, which dumps the impact into the joints.

• Letting the knees cave inward on takeoff or landing.

• Cutting the arm swing, which costs distance and timing.

About This Exercise

The broad jump, also called the standing long jump, is a horizontal plyometric from a two-foot stance. You load the hips and knees, swing the arms back, then throw the arms forward as the hips, knees, and ankles extend to send the body out, not just up. Standing long jumps are a plyometric that makes the posterior chain and core contract quickly, with a two-footed takeoff and a soft bent-knee landing. This family of short, intense jumps is plyometric work for fast-twitch power. For a catalog the broad jump is the horizontal-power page next to a vertical jump. It needs no box and no run-up, so it fits studio loops, athletic testing content, and app plyometric blocks.

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