Weighted Broad Jump

Purpose. A standing broad jump holding light dumbbells or wearing a vest, biasing the horizontal jump toward the force end of the curve.

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How it fits the system. An advanced-level loaded horizontal jump entry in the Plyometrics section, programmed to develop horizontal power. Related work in the library: Broad Jump and Repeated Broad Jump.

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Primary muscles

Gluteus Maximus, Quadriceps, Hamstrings

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Secondary muscles

Gastrocnemius, Soleus, Core

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Movement pattern

Loaded Horizontal Jump

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Equipment

Dumbbells, Weighted Vest

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Difficulty

Advanced

1. Hold a light dumbbell in each hand, or fit a snug weighted vest.
2. Stand with the feet hip width behind a line.
3. Dip and swing the arms back, then jump forward as far as possible.
4. Land on both feet with the hips back and knees soft, then reset fully.

• Keep the load light enough that the jump still travels.
• Swing the dumbbells with the jump, do not fight them.
• Land with the shins vertical and the hips back.
• Measure occasionally so you can see whether the load is helping.

• Using loads heavy enough to shorten the jump dramatically.
• Landing stiff-legged, which spikes knee load.
• Doing high repetitions rather than a few quality attempts.