- Trains explosive hip power for sprinting and acceleration
- Big arm swing, jump out and up, land softly with hips back
- Stick every landing before you reset
- 3 to 5 sets of 3 to 5 jumps, early in a session
- Level
- Intermediate
- Trains
- Glutes, Hamstrings, Quadriceps, Calves, Core
- Kit
- None (open floor or turf space)
What the broad jump trains and why it is worth doing
The broad jump trains your glutes, hamstrings, quads and calves to produce force quickly and drive you forwards. Because the jump is horizontal, it relies more on the hips than a vertical jump, which makes it a good match for sprinting and accelerating.
It is also a simple test of lower body power: mark your best jump and retest every few weeks. For HYROX, the burpee broad jump station covers 80 metres, and efficient, repeatable jumps save a lot of energy. Our guide to burpee broad jump technique covers the race version.
How to do a broad jump
- Stand with your feet hip width apart, toes behind a line, on a non-slip surface with plenty of space in front of you.
- Swing your arms back as you push your hips back and bend your knees into a quarter squat.
- Swing your arms forward and up hard as you drive through your feet, straightening your hips, knees and ankles together.
- Jump out and up rather than skimming low along the floor.
- Bring your feet forward underneath you in the air and land softly on both feet, hips back, knees bent and arms forward for balance.
- Hold the landing for a second without falling forward or stepping, then walk back and reset.
Common mistakes
- Jumping too flat. Driving straight forward with no height cuts the jump short. Aim out and up.
- Landing with straight legs. Stiff landings jar your knees and back. Land in a quarter to half squat with your hips back.
- Knees caving in on landing. Keep your knees tracking over your toes. If they collapse, jump shorter and practise landings.
- No arm swing. Your arms add real distance, so use a big, fast swing.
- Falling forward after landing. If you cannot stick it, you jumped further than you can control. In training, own every landing.
Easier and harder versions
- Easier: landing drills, such as a small forward hop that you land and hold quietly.
- Easier: the box jump, which reduces landing impact.
- Harder: consecutive broad jumps, linking two or three jumps with as little time on the ground as possible.
- Harder: the burpee broad jump, which adds a burpee before every jump, as in HYROX.
How to programme the broad jump
For power, 3 to 5 sets of 3 to 5 jumps with 1 to 2 minutes between sets works well. Every jump should be close to maximal and every landing controlled. Do them early in a session after a good warm-up, once or twice a week.
For HYROX conditioning the goal changes: smooth, repeatable jumps of a comfortable distance rather than maximal ones, practised in sets of 10 to 20 metres, often after a run. Our guide to power training covers the maximal side. Lycan Strength is an official HYROX affiliated gym, and you can find the Engine and Lycan Shred conditioning sessions on the class timetable.
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Questions
What is a good standing broad jump distance?
It varies a lot with height, age and training history, so compare against yourself rather than a chart. Improving your own best over a training block is what matters.
Are broad jumps safe for beginners?
Yes, if you start with landing practice and short jumps and build distance gradually. Hold back if you currently have knee or Achilles pain.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
