VARIATIONS
Broad Jump
Landing position held for two seconds to stabilize
This plyometric movement trains explosive power in the quadriceps and hips. It develops the ability to generate maximum horizontal force quickly.
HOW TO DO IT
- Stand with feet shoulder-width apart and toes pointing forward.
- Swing arms back while bending knees into a quarter squat.
- Explosively extend hips and knees to launch forward.
- Swing arms upward and forward to aid momentum.
- Land softly on both feet with knees bent.
- Hold the landing position for two seconds to stabilize.
COMMON MISTAKES
- Landing with straight legs instead of absorbing impact.
- Falling forward or backward upon landing.
- Not swinging the arms to generate momentum.
- Taking a step forward immediately after landing.
TIPS
- Drive through the whole foot, not just the toes.
- Focus on horizontal distance rather than vertical height.
- Keep the chest up throughout the entire movement.
SAFETY
- Ensure the landing surface provides adequate shock absorption.
- Avoid this exercise if you have acute knee or ankle injuries.
DETAILS
- Muscles
- QuadricepsGlutes
- Equipment
- Bodyweight
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Broad jump
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
SIMILAR EXERCISES
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