Broad Jumps
Description
Broad jumps, also known as standing long jumps, are a simple yet effective plyometric exercise that focuses on developing lower body power, explosiveness, and horizontal jumping ability. This exercise targets the glutes, hamstrings, quadriceps, and calves, making it a versatile addition to any athletic training program.
Equipment Needed: None
Step-by-Step Instructions:
- Stand with your feet shoulder-width apart, arms at your sides.
- Lower yourself into a quarter squat position by bending your knees and pushing your hips back slightly. Keep your chest up and your weight evenly distributed between both feet.
- Swing your arms behind you as you prepare to jump.
- Explosively jump forward, using your arms for momentum and driving through your heels.
- At the peak of your jump, fully extend your legs and reach your arms forward.
- Land softly on the ground with both feet, absorbing the impact by bending your knees and returning to the quarter squat position.
- Reset your position and repeat for the desired number of repetitions.
Tips and Modifications:
- Warm up properly before performing broad jumps to minimize the risk of injury. This applies particularly to the knee joint, as broad jumps place a large amount of force here.
- Land softly and quietly to reduce the impact on your joints.
- Increase the intensity of the exercise by aiming for a greater horizontal distance with each jump.
- For an advanced variation, try single-leg broad jumps or incorporate lateral movements.
Sets, Repetitions, and Rest:
Perform 3-4 sets of 6-10 repetitions, with 60-90 seconds of rest between sets. Adjust the number of sets, repetitions, and rest periods based on your fitness level and training goals. Remember that broad jumps are a high-intensity exercise that are aimed at developing power, and as such sufficient rest should be taken between reps and sets to ensure adequate quality is achieved.
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