Broad Jump

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Squat down fast to increase your jumping distance.
Throw your arms back hard to improve your jump.
Brace your core to transfer force efficiently.
Land softly to avoid injury and improve athleticism.

Description

The Broad Jump is a power and explosiveness exercise where you jump forward as far as possible from a standing position. This exercise builds explosive power in the lower body which can improve jumping, squatting, and sprinting. To perform the Broad Jump start with your feet shoulder-width apart. Bend at the hips and knees into a squatting position. Brace your core hard, swing your arms back, then explosively jump forward, extending your hips and swinging your arms forward for momentum. Land as softly on both feet with knees slightly bent as possible, absorbing the impact. Turn around or walk back to the starting position and repeat for the desired number of repetitions.

Common Mistakes

Do not arch your back. Instead, brace your core to transfer force effective

Do not arch your back. Instead, brace your core to transfer force effectively. Do not lower yourself slowly. From a standing position quickly drop your body downwards to take advantage of the stretch reflex in order to explosively jump farther forward. Do not land hard as this can increase your risk for injury while missing out on an opportunity to build eccentric strength in your lower body. Do not allow your knees to collapse inwards when landing or jumping.

Pro Tips

Drop your body down as explosively as you want to jump forwards. Be sure to

Drop your body down as explosively as you want to jump forwards. Be sure to take advantage of arm drive, or the force that you can produce by throwing your arms back while jumping.

Purpose

This movement engages the glutes, quads, hamstrings, and core, and is commo

This movement engages the glutes, quads, hamstrings, and core, and is commonly used for athletic training and lower-body strength development.

Form

You should be in a forward leaning squat position to start. You should land

You should be in a forward leaning squat position to start. You should land in a leaning back squatting position. Land with your feet in an athletic stance, about hip width apart.