Broad Jump

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Clear a hallway, driveway, or yard space of at least 10 feet. Use tape or chalk to mark your starting line and measure progress.

Painter's tapeClear floor spaceYoga mat (for landing)

💡 Pro tip: Practice on grass or a soft surface initially to reduce impact stress while learning proper landing mechanics

Gym Setup

Open floor space, turf area, or designated plyometric zone with adequate landing surface

Safety: Ensure at least 10 feet of clear space ahead and proper footwear with good traction; avoid slippery surfaces

💪 Muscles Worked

QuadricepsGlutesHamstringsCalvesHip Flexors

⭐ Why This Exercise?

Broad jumps develop explosive lower body power and horizontal force production, which translates directly to sprinting speed and athletic performance. This plyometric exercise improves coordination, builds fast-twitch muscle fibers, and enhances the stretch-shortening cycle while burning significant calories during conditioning workouts.

Make It Easier

Regressions for building up strength

1. Standing Long Jump (Reduced Distance)

open space

Focus on form with submaximal effort to build confidence and technique

2. Box Step-Up with Jump

box + step

Reduces horizontal distance requirement while building explosive power in a controlled manner

3. Squat Jump (Vertical)

none

Develops explosive power in vertical plane with less technical demand and landing impact

Make It Harder

Progressions for advanced athletes

1. Broad Jump with Immediate Reset

open space

Adds conditioning element by performing multiple jumps in quick succession with minimal rest

2. Single-Leg Broad Jump

open space

Increases power demand and balance requirements by using only one leg for takeoff and landing

3. Weighted Broad Jump

weight vest + dumbbells + medicine ball

Adds external resistance to increase power output requirements and training stimulus

↕️ Similar Movements

Box Jump

Vertical plyometric counterpart that develops similar explosive power in different plane

Burpee Broad Jump

Combines broad jump with burpee for enhanced conditioning and full-body engagement

Sprint Starts

Applies similar horizontal force production pattern used in acceleration mechanics

Kettlebell Swing

Develops hip extension power through similar posterior chain activation pattern

Depth Jump

Advanced plyometric that trains reactive strength and stretch-shortening cycle

Form Checklist

✓Swing arms back while loading into quarter squat position with weight in heels

✓Explosively drive arms forward and up while extending hips, knees, and ankles simultaneously

✓Reach forward with legs during flight, then pull feet back to land with bent knees and hips back

✓Land softly on both feet simultaneously with knees tracking over toes

✓Stick the landing without stepping backward to maintain distance

Common Mistakes

•Jumping up instead of out by focusing too much on vertical height rather than horizontal distance
•Landing with straight legs or knees caving inward, increasing injury risk and reducing power absorption
•Insufficient arm swing or mistimed arm drive that fails to contribute momentum to the jump
•Starting with weight too far forward on toes instead of loading properly through the heels
•Taking off from one foot or landing unevenly, creating asymmetrical force production

📈 When to Progress

Progress when you can consistently perform 5 broad jumps with proper landing mechanics, achieving at least 80% of your maximum distance on each rep, and can immediately reset for the next jump within 3-5 seconds without form breakdown