Broad Jumps

Starting Position Stand with feet hip-width apart. Slight bend in the knees. Hips pushed back. Chest tall. Arms relaxed at your sides. Movement Hinge at the hips and swing the arms back. Load through the hips while keeping the chest lifted. Explosively swing the arms forward and jump straight ahead. Land softly on both feet. Absorb the landing by bending at the hips and knees. Stabilize before resetting for the next rep. Step back to the start position between reps. Tempo Focus (if applicable) Explosive takeoff → 2–3 second controlled landing and stabilization. Coaching Cues Load the hips. Swing the arms. Jump forward, not up. Land softly. Knees track forward. Absorb the landing. Stick the finish. Common Mistakes Landing with stiff legs. Letting the knees collapse inward. Overarching the lower back on takeoff. Losing balance on landing. Rushing into the next rep. Modifications Reduce jump distance. Perform a small hop instead of a full jump. Practice the hip hinge without jumping. Land and hold onto a support if needed. Progressions Increase jump distance. Add consecutive broad jumps. Transition into a single-leg landing. Add a pause at the bottom before takeoff. Combine with a vertical jump on landing. Why This Is Good for Runners Develops horizontal power for forward propulsion. Trains force production through the hips. Improves landing mechanics and shock absorption. Reinforces proper alignment through the knees and hips. Builds coordination between upper and lower body. Supports more efficient stride mechanics.