The broad jump is a powerful plyometric exercise that builds explosive strength through the hips, glutes, and legs. It’s commonly used in athletic training and return-to-sport rehab to develop horizontal force production, coordination, and landing control. This exercise is ideal for enhancing lower limb power and assessing functional performance in dynamic tasks like sprinting and jumping.
- Stand with your feet shoulder-width apart, toes pointing forward, and your arms relaxed at your sides.
- Bend your knees and hips into a quarter squat position, keeping your chest up and core engaged.
- Swing your arms back as you load your legs by shifting your weight into your heels.
- Explosively extend through your legs, hips, and arms, jumping forward as far as possible.
- Land softly on both feet, with knees slightly bent to absorb the impact. Ensure your hips are back and chest is lifted to maintain balance.
- Reset and repeat the movement.
- Complete repetitions as prescribed by your physiotherapist.