Broad Jumps

Broad Jumps , also known as standing long jumps, is a plyometric exercise that trains explosive strength in the quadriceps , glutes , hamstrings , and leg muscles . This exercise is excellent for improving flexibility, power and speed, and is often used in sports and functional training.

Correct Technique

Follow these steps to perform Broad Jumps with proper technique:

1. Stand with your feet shoulder-width apart, arms hanging by your sides.
2. Engage your core and bend your knees and hips into a half-squat.
3. Swing your arms back and explode up and forward with your legs to jump as far as possible.
4. Land softly with bent knees and hips to absorb the impact, finishing in a half-squat before moving on to the next jump.

Common Errors

To maximize the effect of the exercise, avoid these mistakes:

• Improper landing: Always land with your knees slightly bent to cushion the impact and protect your joints.
• Overextension: Keep your back neutral and avoid overloading your back when jumping forward.
• Poor hip activation: Use the hips actively to generate power for the jump.

Modifications and Variants

Customize the exercise with these variations:

• Beginner: Start with smaller jumps to focus on technique before increasing the length of the jumps.
• Advanced: Add several jumps in a row or combine with other exercises such as burpees for a more intensive workout.

Repetitions and Sets

Recommended sets and repetitions depending on level:

• Beginner: 3 sets of 5-8 jumps, focus on control.
• Intermediate: 3 sets of 8-10 jumps, increasing the length of each jump.
• Advanced: 4 sets of 12-15 jumps with progressive intensity.

Breathing technique

Use the correct breathing technique to keep your energy up:

• Breathe in as you go into the squat position.
• Exhale as you explode forward into the jump.