Standing Broad Jumps
Why Standing Broad Jump?
This workout trains the speed, power and explosiveness
Rules
Recommended Training
This workout trains the speed, power and explosiveness
Rules
- Better of the two consecutive distance covered is taken
- It is the measure of the muscular power of the lower body
- This exercise involves a lot of technique so your distance covered is not just base on your lower body strength, this create the basis for room of improvement and tips to get better
- Stand with your legs about shoulder-width apart and toes just behind the starting line
- Prepare to jump forward by swinging the arms back and forth and rhythmically bending the knees to about 90
- Jump as far forward as possible,taking off with both feet and landing with both feet. (Attempt is not counted if subject loses balance and falls backwards or forward, touching the area behind feet with any part of his/her body)
- The distance, to the nearest centimetre, between the starting line and heel nearer to that line is the performance score
- Standing broad jump are easy to master and spends little time to train, so start early
- You could improve your lower body explosiveness by doing squats, HIIT and burpees if you find difficulty performing (These workout can be found in Body weight section in our package)
- You can train standing broad jump with shuttle run for maximum efficiency
- Long distance running does not help in increasing your jump distance if you are in the average weight category
- It is recommended to take two swings before leaping on the third one
Recommended Training
- You should train standing broad jumps everyday since you need to develop a habit and it is not time and effort consuming
- Each workout only takes around 5-10 minutes. However this only includes the time taken to do the jumping workout without other beneficial workout like HIIT and burpees.
- The jumping workout is developed by our members, which is basically squats adding in swinging the arms back and forth and rhythmically bending the knees to about 90 each time but without leaping.
- Do this workout in 5 sets of 20 reps, with a 30 seconds rest in between each set
- This workout is not about the intensity but accuracy to precisely time the swing with the bending of the knees to allow maximum coverage of distance for that amount of strength
- For lower body strength, doing regular squats, HIIT and burpees will help.(refer to Body weight and Cardio session of our package)