Broad Jump (Standing Long Jump)

The broad jump (standing long jump) is a maximal horizontal jump for distance from a two-foot stance. It biases the posterior chain (glutes, hamstrings) and trains horizontal force production, which transfers to sprint acceleration and many sport pushes.

Technique: start in an athletic stance behind a line, dip into a counter-movement (hips back, arms swing back), then explosively extend hips-knees-ankles while swinging the arms forward and up, projecting the body forward and slightly up. Reach the feet forward to land, absorbing through the whole foot into a soft squat with knees over toes; "stick" the landing under control. Measure from the takeoff line to the rearmost heel.

It can be performed as single maximal efforts (low-to-moderate intensity, full reset) or chained into repeated broad jumps / multiple standing long jumps for higher-intensity continuous SSC work, which bridges toward bounding. Also widely used as a field test of lower-body power.

• Maximal horizontal jump for distance from a two-foot takeoff.
• Emphasizes posterior chain; transfers to sprint acceleration and horizontal power.
• Counter-movement, arm swing, project forward-and-up, stick a soft landing.
• Single-effort (with reset) or chained repeated jumps (higher intensity).
• Common field test of lower-body power.

• plyometrics-definition — a standing-jump plyometric.
• bounding — repeated broad jumps progress toward bounding.
• lateral-bound — the lateral analog of horizontal jumping.
• gluteus-maximus / hamstrings — posterior-chain prime movers.
• landing-mechanics — controlled landing on each rep.