Exercise Spotlight – Standing Long Jump (Broad Jump)

The broad jump or standing long jump is an introductory plyometric exercise that can help improve explosive power. Although it is introductory plyometrics, I’ve categorised this as being advanced because you need to have some strong legs to control the landings for this one. You should already be very comfortable squatting and should be able to at least squat your own bodyweight before considering this as an explosive power exercise choice. 

The angle at which you explode your body through is very similar to the angle for accelerating in a short sprint making this exercise perfect for improving your speed and strength out of those first 10 metres of your sprints. Ensure your thoroughly warmup on this one progressing through higher intensity jumps (60%, 70%, 80% etc.) before trying to jump as far as you can. Emphasise landing well before you start to go for max distance.
 
Exercise Suitability:
Beginners: ❌
Advanced: ✔️
 
 
What are the key technique points?

• Ensure you warm-up well with a series of progressing intensity jumps with the emphasis on landing well with good squat technique ie. Chest up, control through the knees and absorbing the landing.
• Drive your feet into the ground as hard as you can as you lean forward and explode your arms forward to jump as far as you can.
• Return your arms to your side as you land and try to stick the landing with good control
• Stand-up, reset and repeat emphasis on landing in a controlled fashion.

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