Broad Long Jump
Broad Long Jump Exercise Description
The Broad Long Jump (standing broad jump) is a lower-body plyometric that trains horizontal power using a two-foot takeoff and two-foot landing. It relies on coordinated triple extension through the hips, knees, and ankles, assisted by an aggressive arm swing to propel the body forward. Primary contributors include the gluteus maximus and hamstrings (hip extension), quadriceps (knee extension), and calves (plantarflexion), while the trunk musculature stabilizes the spine and transfers force. A controlled countermovement—hip hinge with knee flexion—loads the stretch–shortening cycle before an explosive push-off. Sound landing mechanics—hips back, knees tracking over the toes, neutral spine, and a soft, quiet touchdown—help absorb force efficiently and maintain balance. Performed on a flat, unobstructed surface, this drill reinforces athletic patterns of powerful extension and precise deceleration with full-body coordination.
- Muscle Groups: Calves, Glutes, Hips, Quads
- Target Muscles: Gastrocnemius - Medial Head, Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Rectus Femoris, Soleus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Longissimus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Lower Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Calf, Outer Quad
- Movement Direction: Horizontal
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Broad Long Jump Exercise
‘- Stand on a flat, clear surface; feet hip–shoulder width, toes forward, arms at sides.
– Set a neutral spine; brace the abdominal wall; eyes forward and chest tall.
– Load: hinge hips back and bend knees to quarter–half squat while swinging arms behind; keep heels down.
– Jump: drive arms forward/up and “push the floor away,” extending hips, knees, and ankles together (triple extension).
– Leave the ground from both feet simultaneously; maintain ribs stacked over pelvis without over-arching the low back.
– Land with both feet under control: contact softly on midfoot/balls, then let heels settle.
– Absorb force by flexing hips and knees; keep chest over thighs and spine neutral.
– Maintain knee alignment over the second–third toes; avoid knees caving inward.
– Finish balanced in an athletic stance; stabilize fully before resetting.
Broad Long Jump Tips
‘- Start on a flat, clear surface with feet hip–shoulder width, toes pointing forward.
– Set a neutral spine, brace your abdominal wall, and keep eyes forward with a tall chest before you load.
– Load by hinging your hips back and bending your knees into a quarter–half squat while swinging your arms behind you.
– Keep your heels down during the loading phase to stay stable as you prepare to jump.
– On the jump, drive your arms forward and up and “push the floor away,” extending hips, knees, and ankles together.
– Leave the ground from both feet at the same time while keeping your ribs stacked over your pelvis to avoid over-arching the low back.
– Land under control on the midfoot/balls of both feet first, then let your heels settle.
– Absorb force by flexing your hips and knees with your chest over your thighs while maintaining a neutral spine.
– Keep your knees aligned over the second–third toes and avoid letting them cave inward on landing.
– Finish in a balanced athletic stance and stabilize fully before resetting for the next jump.
Broad Long Jump Beginner Introduction
The Broad Long Jump (standing broad jump) is a classic plyometric drill that develops explosive forward drive through the entire lower body. From a stationary stance, the athlete dips into a partial squat with the hips moving backward, then surges ahead by powerfully extending the hips, knees, and ankles while swinging the arms to add momentum. The main working areas are the glutes, the back and front of the thighs, and the calves, with the core helping to steady the torso and pass force from the legs through the rest of the body.
Before leaving the ground with both feet at the same time, the body briefly lowers to create a stretch in the working muscles, then rebounds into a forceful push-off that sends the jumper forward. The landing emphasizes quiet, controlled contact on a level, open surface, with the hips sitting back, the knees bending to soak up impact, and the spine organized so the chest stays over the legs. This combination of explosive drive and smooth deceleration builds coordination between the upper and lower body and reinforces powerful, athletic movement patterns.