Broad Jump

The horizontal power test — measures explosive jumping distance and sprint acceleration power

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⚡ Quick Reference

Aspect	Details
Pattern	Plyo / Power
Primary Muscles	Quads, Glutes, Hamstrings
Secondary Muscles	Calves, Core, Hip Flexors
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Space requirement: Minimum 10-12 feet clear landing area
   • Flat, non-slip surface
   • No obstacles ahead
2. Starting line: Stand with toes at line/edge
   • Both feet together or hip-width apart
3. Foot position: Hip to shoulder-width stance
   • Toes pointing straight ahead
   • Weight on whole foot
4. Arm position: Arms at sides or slightly back
   • Ready to swing forward powerfully
5. Body position: Standing tall but ready
   • Slight knee bend (athletic stance)

Equipment Setup

Equipment	Setting	Notes
Landing surface	Flat, non-slip	Gym floor, track, turf, sand
Measuring tape	Optional	Track progress and distance
Starting line	Clear marker	Toe position for measurement
Landing zone	Clear of obstacles	Safety first

Setup Cue

"Toes to the line, eyes forward, ready to explode — think long and powerful"

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🔄 Execution

The Movement

⬇️ Loading Phase

What's happening: Creating power through countermovement

1. Swing arms back behind body
2. Simultaneously drop into quarter-to-half squat
3. Hips push back, knees bend (90-100° knee angle)
4. Torso leans forward slightly (~45° angle)
5. Weight shifts to balls of feet
6. Breathing: Deep inhale

Tempo: Quick but controlled (0.3-0.5 seconds)

Feel: Loading hamstrings, glutes, quads like a spring

Key point: Deeper crouch than vertical jump — need horizontal drive

⬆️➡️ Triple Extension & Drive

What's happening: Explosive power generation

1. EXPLOSIVELY extend hips, knees, ankles — all at once
2. Violently swing arms forward and up (not just up)
3. Drive through balls of feet
4. Push AT 45° angle — forward AND up
5. Full body extension at takeoff
6. Breathing: Hold or forceful exhale

Tempo: MAXIMUM EXPLOSION (0.1-0.2 seconds)

Feel: Full posterior chain power, driving forward

Key cue: "Jump as far forward as possible — explode out"

✈️ Flight Phase

What's happening: Maximizing distance in air

1. Body extends fully initially
2. Bring knees up and forward for distance
3. Arms may reach forward or cycle
4. Body position: slight forward lean
5. Prepare for landing — feet coming forward

Duration: 0.4-0.7 seconds (depending on distance)

Feel: Flying forward, reaching for distance

Key cue: "Reach forward with your feet"

⤵️ Landing & Stick

What's happening: Force absorption and measurement

1. Land on both feet simultaneously
2. Heels hit first or whole foot together
3. Immediately bend ankles, knees, hips to absorb
4. Sink into quarter-to-half squat
5. Arms swing down and back for balance
6. "Stick" the landing — hold position
7. Breathing: Exhale on landing

Position: Balanced, controlled, feet stay in place

Feel: Strong absorption, controlled stop

Key cue: "Stick the landing — no extra steps"

Key Cues

Primary Cues

• "Load and explode" — deep load, maximum drive
• "Forward and up" — 45° angle, not straight forward
• "Arms drive forward" — powerful arm swing adds distance
• "Stick the landing" — absorb and hold position

Tempo Guide

Goal	Tempo	Example
Max Distance	1-0-X-1	1s load, no pause, explosive jump, stick landing
Testing	2-0-X-2	Controlled load, explosive jump, secure landing
Continuous (conditioning)	X-0-X-X	Fast rhythm for multiple jumps

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension for powerful jump	█████████░ 88%
Glutes	Hip extension — primary horizontal drive	█████████░ 90%
Hamstrings	Hip extension, power generation	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Calves	Ankle plantar flexion, final push-off	███████░░░ 70%
Core	Stabilize torso, transfer force forward	███████░░░ 70%
Hip Flexors	Pull legs forward during flight	██████░░░░ 60%

Stabilizers

Muscle	Role
Core Stabilizers	Maintain position mid-air, control landing
Ankle Stabilizers	Balance during takeoff and landing

Muscle Emphasis

Broad jump emphasizes: Horizontal force production, making it highly specific to sprinting, acceleration, and horizontal athletic movements. Greater glute and hamstring activation than vertical jumping.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Jumping too vertical	High arc, less distance	Wasted effort upward	"Forward not up" — 45° angle
No arm swing	Arms don't contribute	Lose 10-20% distance	Aggressive forward arm drive
Insufficient load	Shallow countermovement	Less power generation	Deeper squat, push hips back
Landing stiff	Straight-leg landing	Injury risk, can't stick landing	Bend knees to absorb
Extra steps on landing	Feet shuffle or step	Reduces measured distance	Practice "stick" landings

Most Common Error

Jumping too vertical instead of forward — broad jump requires a ~45° angle for maximum distance. Too vertical wastes energy on height. Cue "jump OUT not UP."

Self-Check Checklist

• Deep countermovement (deeper than vertical jump)
• Aggressive forward arm swing
• Takeoff angle ~45° (forward and up)
• Full triple extension at takeoff
• Feet reach forward during flight
• Landing is controlled with no extra steps (stick it)

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🔀 Variations

By Technique

Single Jump

Variation	Change	Why
Standing Broad Jump	Single max effort jump	Testing, max power
Approach Broad Jump	2-3 step running start	More realistic to sports

Continuous/Repeated

Variation	Change	Why
Continuous Broad Jumps	Multiple jumps in sequence	Power-endurance, conditioning
Bounding	Exaggerated running jumps	Sprint-specific power
Triple Jump	Hop-step-jump sequence	Advanced plyometric coordination

Loaded Variations

Variation	Change	Why
Weighted Vest Broad Jump	Add 5-15 lbs	Overload for power
Dumbbell Broad Jump	Light dumbbells in hands	Added resistance
Trap Bar Broad Jump	Jump forward with trap bar	Strength-power combo

Single Leg vs Double Leg

Aspect	Double Leg	Single Leg
Distance	Longer	Shorter
Balance Demand	Moderate	Very High
Injury Risk	Lower	Higher
Sport Transfer	General power	Running, single-leg athletics
Best For	Max distance, testing	Unilateral development

Testing Standards (Male/Female)

Level	Male Distance	Female Distance
Untrained	5-6 ft	4-5 ft
Novice	6-7 ft	5-6 ft
Intermediate	7-8.5 ft	6-7.5 ft
Advanced	8.5-10 ft	7.5-8.5 ft
Elite Athlete	10-12+ ft	8.5-10+ ft

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Intensity	Notes
Max Power/Testing	3-5	3-5	2-3 min	100% effort	Each rep max distance
Power Development	4-6	5-8	90-120s	95%+ effort	Quality reps
Power-Endurance	3-5	8-12	60-90s	85-90%	Slight fatigue OK
Conditioning	3-4	12-20	30-60s	75-85%	Continuous jumps

Workout Placement

Program Type	Placement	Rationale
Power/Athletic	First or second (after warm-up)	CNS freshness required
Speed training	Early in session	Sprint-specific power
Testing day	First exercise	Accurate max distance measurement
Conditioning	Middle or end	Metabolic work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets of 5 jumps
Intermediate	2-3x/week	4-5 sets of 5-8 jumps
Advanced	3-4x/week	5-8 sets of 3-8 jumps
Track & Field	3-5x/week	Varied by training phase

Progression Scheme

Progressive Overload

Broad jump progression: 1) Master technique (45° angle, arm swing), 2) Build lower body strength (squats, deadlifts), 3) Add plyometric volume gradually, 4) Consider light loading (vest, dumbbells). Track distance monthly.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
[Short Distance Jump]	Learning mechanics
[Step and Jump]	Build confidence
[Assisted Broad Jump]	Injury recovery

Progressions (Harder)

Exercise	When Ready	Link
Weighted Broad Jump	Consistent 8+ ft jumps
Single-Leg Broad Jump	Excellent balance, strength
Bounding	Sprint training focus
Triple Jump	Advanced coordination

Alternatives (Same Goal, Different Movement)

Horizontal Power

Alternative	Avoids	Good For
Sled Push	Impact/jumping	Horizontal power, no landing
Sprint Start	Plyometric demand	Acceleration power
Trap Bar Jump	Bodyweight only	Loaded power

Vertical Power

Alternative	Equipment
Vertical Jump	None
Box Jump	Box

Low Impact Power

Alternative	Benefit
Medicine Ball Chest Pass	Upper body horizontal power
Sled Push	Lower body power, zero impact

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hamstring strain history	Powerful hip extension aggravates	Lighter effort, regress to Box Jump
Knee pain	Landing impact, deceleration forces	Reduce distance, check landing mechanics
Ankle instability	Landing balance challenges	Strengthen ankles first, shorter jumps
Low back pain	Hip extension under load	Use lighter effort, check form

Stop Immediately If

• Sharp pain in hamstring, knee, or ankle
• Hamstring cramping or pulling sensation
• Knee buckling on landing
• Inability to stick landing (balance issues)

Spotter Guidelines

When Needed	How to Spot
Not typically spotted	Self-limiting exercise
Beginners	Coach ensures proper landing area, technique

Safe Failure

How to handle broad jump issues safely:

1. If you feel unstable in air: Focus on safe landing, bend knees
2. If landing feels dangerous: Reduce jump distance/effort
3. If hamstring tightness: Stop immediately, assess
4. Can't stick landing: Reduce effort, work on landing mechanics separately

Safety Guidelines

• Clear landing zone of obstacles, water, uneven spots
• Adequate space (minimum 12 feet clear)
• Non-slip surface for both takeoff and landing
• Start with submaximal efforts to warm up
• Progress distance gradually
• Stop when landing mechanics deteriorate

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (powerful)	90-110° flexion to full extension	🔴 High
Knee	Extension	90-110° flexion to full extension	🔴 High
Ankle	Plantar flexion	Full dorsiflexion to plantar flexion	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	100° flexion	Deep squat	Limits loading depth, reduces power
Ankle	15° dorsiflexion	Deep squat, wall test	Reduces countermovement depth
Knee	130° flexion	Heel to butt	Usually not limiting

Impact Forces

Phase	Force (x bodyweight)	Risk Level
Takeoff	3-4x	🟡 Moderate
Landing (good mechanics)	4-6x	🟡 Moderate
Landing (poor mechanics)	7-10x+	🔴 High

Joint Health Note

Landing mechanics are critical: Forward momentum makes landing more challenging than vertical jumps. Must absorb forces through hip, knee, and ankle flexion simultaneously. Practice landing mechanics separately if needed.

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❓ Common Questions

What's a good broad jump distance?

Average untrained adult: 5-6 feet (male), 4-5 feet (female). College athletes: 8-10 feet (male), 7-8.5 feet (female). Elite: 10-12+ feet. Focus on YOUR progress, not absolute numbers. Improving 6-12 inches over a training block is excellent.

How is broad jump different from vertical jump?

Broad jump measures horizontal power (forward distance), while vertical jump measures vertical power (height). Broad jump is more specific to sprinting and acceleration. Vertical jump is more specific to basketball, volleyball. Both measure explosive power but in different planes.

What angle should I jump at?

Approximately 45° for maximum distance. Too vertical wastes energy on height. Too horizontal (low angle) means shorter flight time and less distance. Think "forward and up" equally.

Should I use a running start?

Depends on goal. Standing broad jump is the standard test for max power. Approach jump (2-3 step start) is more sport-specific and allows greater distance. For testing and comparison, use standing start.

Why do I keep taking extra steps when landing?

Either jumping too far for your strength/control, or not absorbing the landing properly. Practice sticking shorter jumps first. Focus on bending knees aggressively on landing and controlling the deceleration.

How do I improve my broad jump distance?

1. Build lower body strength (squats, deadlifts, RDLs), 2) Practice jump technique (45° angle, arm swing), 3) Improve explosive power with plyometrics, 4) Work on ankle and hip mobility, 5) Master landing mechanics. Most people improve fastest through strength gains initially.

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📚 Sources

Biomechanics & Testing:

• Wakai, M. & Linthorne, N.P. (2005). Optimum Take-off Angle in the Standing Broad Jump — Tier A
• Journal of Sports Sciences — Broad Jump Analysis — Tier A
• NSCA Testing Protocols — Tier A

Programming:

• Chu, D. (1998). Jumping Into Plyometrics — Tier B
• NSCA Essentials of Strength Training — Plyometrics — Tier A

Athletic Performance:

• Cronin, J.B. & Hansen, K.T. (2005). Strength and Power Predictors of Sport Speed — Tier A
• Track & Field Coaching Research — Horizontal Jumping — Tier B

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For Mo

When to recommend this exercise:

• User wants to develop horizontal/sprint power
• User is a track athlete or sprinter
• User wants to test explosive power
• User needs power development without vertical space constraints
• User wants plyometric training with different vector than vertical jumps

Who should NOT do this exercise:

• Acute hamstring injury → Avoid completely
• Knee injury (ACL, meniscus) → Suggest Box Step-Up
• Cannot stick landings → Work on Landing Mechanics first
• Very deconditioned → Build base with Squat first

Key coaching cues to emphasize:

1. "Load deep — deeper than vertical jump"
2. "Jump forward AND up — 45 degrees"
3. "Aggressive arm swing forward"
4. "Stick the landing — no extra steps"

Common issues to watch for in user feedback:

• "I don't jump very far" → Check technique (angle, arm swing), or need strength work
• "My hamstrings feel tight/pulled" → Reduce effort immediately, could be strain
• "I can't stick the landing" → Jumping too far, need to control distance or improve eccentric strength
• "Feels more like vertical jump" → Angle too steep, cue "jump OUT not UP"

Programming guidance:

• Pair with: Upper body work, can pair with sprint training
• Avoid same day as: Heavy hamstring work immediately before (RDLs, deadlifts)
• Typical frequency: 2-4x per week
• Volume: 15-40 total jumps per session (quality dependent)
• Best for: Sprint athletes, power development, testing

Progression signals:

• Ready to progress when: Consistent distance, good technique (45° angle, stick landing)
• Progress by: Adding light load (vest, dumbbells), continuous jumps, single-leg variation
• Regress if: Cannot stick landing, hamstring discomfort, poor takeoff angle

Testing protocol:

• 3-5 max effort attempts with full recovery (2-3 min)
• Measure from toe line to nearest landing point (heel)
• Record best of 3-5 attempts
• Retest monthly or quarterly to track progress

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Last updated: December 2024