There are three phases to the broad jump: loading, exploding, and landing:
- Loading: Set up with feet about shoulder-width apart in an athletic stance with arms up at chest height. Then, during the loading phase, simultaneously swing the arms while flexing at the hips and knees, loading up the legs.
- 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.
- Landing: Drop your hips as you near the ground to absorb force in a flatfoot position. Stick your landing for a moment to reinforce proper position, then get high fives for your acrobatics.
Broad jumps are an extremely stressful exercise. Therefore, keep jumps to a single response, meaning you land each rep and re-set before the next. 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.