Repeated Broad Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Repeated Horizontal Jump
Training goal
Acceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Build horizontal power and the ability to reuse elastic energy between jumps.
How it fits the system. An intermediate-level repeated horizontal jump entry in the Plyometrics section, programmed to develop acceleration. Related work in the library: Broad Jump and Single-Leg Hurdle Hop.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Repeated Horizontal Jump
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Stand with the feet hip to shoulder width apart.
- Dip and swing the arms back, then jump forward for distance.
- Land on both feet with the hips absorbing the impact.
- Immediately reverse and jump forward again.
- Keep the ground contacts as short as you can control.
- Complete the prescribed number of jumps, then rest fully.
Coaching Cues
- Swing the arms hard on every jump.
- Keep the contacts short between jumps.
- Land with the hips back, not just on the knees.
Common Mistakes
- Pausing fully between jumps.
- Landing with the knees collapsing inward.
- Continuing when jump distance drops noticeably.
Progressions & Regressions
Progressions
Increase the number of consecutive jumps.
Regressions
Perform single broad jumps with a full reset.
When to Use It
When to use
For horizontal power and acceleration transfer.
When not to use
With knee or ankle pain on repeated landings.
Programming
4 to 5 sets of 3 to 5 consecutive jumps.
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