Broad Jump (Standing Long Jump)
Explosive horizontal jump to develop propulsion power and lower body coordination.
Broad Jump (Standing Long Jump)
The broad jump, or standing long jump, is a foundational plyometric exercise that develops horizontal power in the lower body. Unlike vertical jumps, it emphasizes forward body projection, replicating the force patterns used in sprint acceleration and fast starts.
Anatomy Targeted
The quadriceps and glutes are the primary drivers of horizontal propulsion. The calves complete the extension of the lower chain. The hamstrings actively participate in landing absorption. The trunk muscles (abdominals, erectors) stabilize the body during flight and landing. The deltoids and shoulder muscles assist the arm swing that amplifies propulsion.
Step-by-Step Execution
- Stand with feet shoulder-width apart, toes aligned at the edge of the jump zone.
- Lower into a partial squat, arms behind you, gaze forward.
- Swing arms vigorously forward while explosively extending hips, knees, and ankles.
- Project the body forward and slightly upward (optimal angle approximately 45 degrees).
- Land in a squat position, feet flat, both feet simultaneously.
- Fully stabilize before returning to the starting position and repeating.
Sets and Reps
4 sets of 5 reps. Rest 90 seconds to 2 minutes between sets. Mark the distance to track your progress.
Safety Warnings
- Do not force the forward landing if you feel you will lose balance.
- Always land on both feet simultaneously, never on one foot.
- Practice on a soft, non-slip surface (grass, mat).
- Avoid locked-knee landings: always flex on impact.
- Carefully warm up ankles, knees, and hips before starting.
- This exercise is not recommended with Achilles tendon pain.
Progressions
- Level 1: Broad jump in place, moderate distance, long stabilization.
- Level 2: Broad jump with maximum distance.
- Level 3: Consecutive broad jumps (2-3 chained jumps).
- Level 4: Broad jump immediately followed by a 10 m sprint.
Target Audience
Accessible to motivated beginners through advanced athletes. Particularly relevant for sprinters, football/rugby players, and any athlete requiring powerful horizontal acceleration. Used as an athletic performance test in many sports federations.