Broad Jump

The broad jump (also called a standing long jump) is a forward horizontal jump for maximum distance. The lifter starts in a standing position, performs a countermovement dip with the arms back, and jumps as far forward as possible, landing on both feet. The jump trains horizontal power production: the combination of hip extension, knee extension, and ankle plantarflexion, with a strong forward arm swing. Because the force output is directed forward rather than purely upward, the broad jump transfers especially well to sports where horizontal acceleration matters (sprinting, football, rugby) and to strength lifts where the hips must drive forward (deadlifts, second pulls in cleans).

Programming broad jumps is straightforward. Three to five sets of 3-5 reps with 60-90 seconds of rest between sets works for most lifters. Every jump should be a maximal effort. A common approach is to mark the best jump of the session with tape or a chalk line and use that as a progression marker across weeks. Unlike box jumps, broad jumps have no equipment requirement. A flat surface with enough clearance is the only prerequisite. This makes them practical for lifters without gym space or during travel.

Technique matters for distance but is simpler than vertical plyometrics. The countermovement should be aggressive: a quick dip of the hips with the arms thrown back, then an explosive forward drive with the arms swinging up and forward. The feet leave the ground at an angle between 40 and 45 degrees. Too vertical sacrifices distance; too horizontal and the athlete leaves the ground low and loses air time. The landing should be on both feet with a slight knee bend to absorb the forward momentum. Athletes sometimes stumble forward after landing the first few sessions; this is fine and stabilizes as the pattern becomes familiar.

In LiftProof, broad jumps are tracked as an accessory exercise with jump distance as the primary load variable. Most lifters see rapid progress in the first 4-8 weeks, with gains of 6-12 inches as the pattern is learned, followed by slower progression tied to absolute strength. The broad jump is one of the tests used in athletic combines and in-season performance testing because it correlates well with sprint speed and general lower-body power. For strength athletes, it is a low-risk, high-value addition to one session per week.

• Start with feet hip-width, knees soft, arms relaxed
• Countermovement: quick dip of the hips with the arms thrown back
• Drive the hips forward and the arms up — jump for distance, not height
• Land on both feet, knees bent to absorb the momentum
• Every jump is a maximal effort — stop the set if distance drops significantly

• Too vertical a takeoff — loses distance even with good power
• No countermovement — static jumps are 20-30% shorter than a proper CMJ
• Arms stay at the sides — the arm swing contributes meaningfully to distance
• Landing stiff-legged — increases knee stress and destroys any chance of a second-jump rebound
• Running sets of 10+ — broad jumps are a power exercise, not a conditioning drill

• box jump→
• depth jump→
• squat→
• deadlift→