Broad Jumps

Broad Jumps, also known as standing long jumps, are a plyometric exercise designed to improve your explosive strength and power. This exercise primarily engages the quadriceps, hamstrings, gluteus and calf muscles, making it ideal for athletes and fitness enthusiasts looking to increase their performance.

Correct Execution of Broad Jumps

Follow these steps to perform the exercise correctly:

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Bending your knees and hips, lower into a quarter squat while swinging your arms back to prepare for the jump.
  3. Explode forward by extending the hips, knees and ankles while swinging the arms forward to generate momentum.
  4. Land softly on both feet with knees slightly bent to absorb shock and maintain balance.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Inadequate arm use: Make sure to swing your arms forward strongly to maximize the length of the jump.
  • Poor landing mechanics: Land with knees slightly bent and feet hip-width apart to maintain balance and reduce stress on joints.
  • Lack of core stabilization: Keep the core engaged throughout the movement to maintain proper posture and balance.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with smaller jumps to focus on form and control, and gradually increase the distance as your strength and technique improve.
  • Advanced: Add a deep squat on the landing to increase the intensity, or perform the exercise with a weight vest for added resistance.

Number of Repetitions and Sets

Aim for 3 sets of 8-10 repetitions. To build muscle strength and explosiveness, perform the exercise 2-3 times a week.

Breathing

Inhale as you prepare for the jump and exhale as you explode forward. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Broad Jumps:

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