Broad Jump
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Core
Movement pattern
Bilateral Horizontal Jump
Training goal
Power, Acceleration
Sport
General Athletic Development, Football, Sprinting
Overview
Purpose. A maximal two-footed horizontal jump used to develop and test horizontal power.
How it fits the system. A beginner-level bilateral horizontal jump entry in the Plyometrics section, programmed to develop power, acceleration. Related work in the library: Repeated Broad Jump and Single-Leg Hurdle Hop.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Core
Movement pattern
Bilateral Horizontal Jump
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand with the feet hip to shoulder-width apart behind a line.2. Swing the arms back and dip the hips and knees into a countermovement.3. Drive the arms forwards and extend the hips, knees and ankles to jump as far forwards as possible.4. Land on both feet with the hips back and the knees bent, absorbing the landing.5. Reset fully before the next repetition.
Coaching Cues
- Load the hips back, then throw the arms forward and up.
- Jump out and up, roughly along a 45-degree line.
- Reach the feet forward late in the flight.
- Land in an athletic quarter-squat and absorb through the hips.
Common Mistakes
- Jumping flat and low so distance comes from a fall rather than force.
- Letting the arms stay passive during the swing.
- Landing stiff-legged with the knees locked.
- Repeating maximal attempts once distance starts dropping.
Progressions & Regressions
Progressions
Standing triple broad jump, or single-leg broad jumps once landings are controlled.
Regressions
Submaximal broad jumps, or a countermovement jump for height instead of distance.
When to Use It
When to use
Early in a session for power development, or as a periodic test of horizontal power.
When not to use
With acute lower-limb pain, or where a safe landing surface is not available.
Programming
3 to 5 sets of 3 to 5 jumps with full recovery between repetitions.
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