This dynamic plyometric exercise combines a horizontal power movement (broad jump) with a rapid transition into a vertical jump, using an arm swing to maximise momentum and force production. It targets the glutes, quadriceps, hamstrings, and calves, while also challenging coordination, reactive strength, and neuromuscular control. It is commonly prescribed to improve athletic performance, power development, and movement efficiency, particularly in sports requiring explosive changes in direction.
- Stand upright with feet hip-width apart and arms relaxed by your sides.
- Lower into a partial squat by bending your hips and knees, keeping your chest lifted.
- Swing your arms backwards to prepare for the jump.
- Explosively swing your arms forwards and push through your legs to perform a broad jump (forward jump).
- Land on both feet, absorbing the impact by bending your hips and knees.
- Immediately transition into a vertical jump by swinging your arms upwards and extending through your hips, knees, and ankles.
- Land again with control, maintaining alignment of your knees.
- Reset your position if needed before repeating.
- Complete repetitions as prescribed by your physiotherapist.