Tip: Do Broad Jumps Before Lifting

Do these before weight training and you'll recruit more muscle during your workout. Here's how.

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Explosive exercises activate high-threshold motor units to recruit more muscle during training. More recruitment means more weight and more muscle. Example: broad jumps. Broad jumps are awesome for developing explosive horizontal hip power and athleticism.

How to Broad Jump

There are three phases to the broad jump: loading, exploding, and landing.

1. Loading

Set up with feet about shoulder-width apart in an athletic stance with arms up at chest height. Simultaneously swing the arms while flexing at the hips and knees, loading up the legs.

2. Exploding

Immediately after loading, swing the arms simultaneously with the jump, driving off the legs and pushing the hips forward. Aim to jump both out and up, because adding a vertical component to the jump reduces shear stress on the knees. Bring your feet and arms back in front of you in preparation for landing.

3. Landing

Drop your hips as you near the ground to absorb force in a flat-foot position. Stick your landing for a moment to reinforce proper position. Land each rep and re-set before the next.

How Many?

Do three sets of 3 to 5 reps with 60-90 seconds between sets before you hit the weights. Use broad jumps before cleans or deadlifts to groove explosive triple extension.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook