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PLYOMETRICS / REACTIVEbeginner

Standing Broad Jump

The most natural horizontal power test — it directly reflects lower-body drive and correlates highly with vertical jump height. Feet shoulder-width, dip and swing, then jump forward as far as possible. Combine with vertical jumping to develop multi-directional power.

Glutes, quads, hamstrings, core4-5 sets × 3-5 reps
Standing broad jump four-step breakdown: prep, drive, airborne and land, with both feet together

Coaching cues

  • 1.Big arm swing — back first, then whip forward
  • 2.Takeoff angle ~20-30 degrees — aim forward, not up
  • 3.Bend the knees on landing to absorb impact
  • 4.Compare 5 consecutive jumps — <5% drop is excellent

Detailed training method

[Steps]1. Feet shoulder-width→2. Swing arms back first→3. Dip and load→4. Whip the arms forward + extend the legs→5. Jump forward→6. Land with bent knees [Common Errors]✗ Takeoff too vertical→20-30° is best ✗ Small arm swing→use a big back-to-front swing ✗ Unstable landings→hold the landing 2s [Progressions]Single→3 consecutive→5 consecutive→single-leg broad jump→standing triple jump [Jump-Specific]The most natural horizontal power test; <5% drop across 5 consecutive jumps is an excellent power-endurance marker

Related calculators

Vertical Jump Height CalculatorCMJ Power Calculator (Sayers, Harman & Lewis)Vertical Jump Norms Calculator (Percentile by Sport & Sex)

Related exercises

Box Jump

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Depth Drop

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Single-Leg Landing Control

The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds

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