Plyometric and ballistic exercise
Broad Jump
Develop horizontal force production, which is what acceleration is made of.
- Equipment
- None
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Open floor or grass with a landing area and a measuring tape.
How to do it
- Swing your arms, dip and jump forward and up, then stick the landing without letting your knees collapse inward.
- Measure the distance so you have something to beat.
- Do 3 to 5 sets of 3 reps with full recovery, done fresh.
- The landing is as much of the exercise as the jump.
Coaching cues
- Jump out and up, not just out
- Stick the landing
- Knees don't collapse inward
Common mistakes
- An uncontrolled landing with knee valgus, which is the ACL risk position
- Doing them fatigued so landing quality falls apart
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | Bodyweight | 3 to 5 | 3 | 2 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Trap Bar JumpGet a loaded triple-extension stimulus with a fraction of the coaching cost of a clean.
- Loaded Jump SquatExpress lower-body power under light external load.
- Depth JumpBuild top-end reactive strength through a fast stretch-shortening cycle.
- Hurdle HopBuild reactive strength and ankle stiffness for repeated cutting.
- Medicine Ball SlamExpress maximal whole-body intent safely with almost no technical demand.
- Medicine Ball Rotational ThrowBuild rotational power for passing, fending and rotating in the tackle.