Happy New Year!
As you know, your performance at combines, tryouts and pro days can and will impact your future as a pro football player (or lack thereof).
The standing broad jump is one of the six most popular combine/pro day workouts.
It shows-off your lower-body explosion, and lower-body strength.
So I did a little research, to find some things you can do to improve your standing broad jump distance.
Here are some tips that can help you improve your standing broad jump distance when you test:
#1 – Make Sure You’re Using Your Arms Correctly
Even though this drill measures your lower body explosion and strength, your arms play a huge role in your performance in this drill.
Think about it.
Can you jump higher if you pump your arms, or if you don’t?
Your arms help give you the momentum you need to jump farther; they also help you build “elastic” energy in your body that helps propel you farther and higher.
In fact, one expert said that arm motion and strength can account for as much as 15 percent of your performance in the standing broad jump!
So, What’s the Proper Arm Technique?
I knew you were going to ask that.
When you’re standing tall before you jump, raise your arms in front of you, and as you drop down into your crouch, swing your arms down and to the back, to the point where your arms are behind you.
Your arms should be timed perfectly, so that they move in-sync with the rest of your body.
As you hit the bottom of your squat, your arms should be at the end of the backswing.
As you jump, violently swing your arms forward, as you jump up, and out towards the target.
#2 – Make Sure You Train Your Hip Muscles
A lot of the power expressed in this jump comes from your hips and butt, or “glutes”, rather.
You might want to make sure your training regimen includes drills and exercises that will build power in this region of your body.
It should, but you might wanna check just to make sure.
#3 – Proper Strength Training
If you’re following a periodization model, you don’t have to worry about this, as ballistic movements like plyometrics are a part of the regimen already (if it’s designed properly, that is).
The standing broad jump requires that you generate a lot of force in a very short period of time (aka “power”), which is probably addressed in the Power phase of your periodization training.
What Other Kinds of Training Helps Standing Broad Jump Performance?
Lunges, leg press, squats and leg extensions are weight training exercises that can help you, too.
I know I already mentioned plyometrics, but plyometric exercises like tuck jumps, squat jumps and box jumps help too.
But just doing these exercises “willy-nilly” without a structured plan in-place is not going to get you the kind of results you’re looking for.
These types of exercises need to be built into your training regimen, with the proper amount of sets, reps, and rest pre-determined.
Check back for part two, coming soon.
What’s your best jump in the standing broad jump?
What do you do to work on your jumping ability, or don’t you at all? Leave a comment.
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