Standing Broad Jump
The Standing Broad Jump is an explosive plyometric exercise where you jump as far forward as possible from a stationary position. It primarily targets lower body power, focusing on the quadriceps, glutes, and calves while developing athletic coordination.
Since explosive power relies heavily on nervous system freshness, the AI analyzes your sleep quality and HRV to determine if you are ready for high-intensity plyometrics or if you should scale back. By tracking your performance metrics over time, the app optimizes volume to prevent overuse injuries common in high-impact jumping. If you log knee or ankle pain, the system immediately recommends lower-impact regressions like kettlebell swings to maintain power development safely.
Form Cues
- Swing your arms back forcefully while hinging at the hips
- Drive your arms forward and up as you explode off the ground
- Fully extend your hips, knees, and ankles in mid-air
- Land softly on the balls of your feet, immediately rolling back to the heels
- Absorb the impact by bending your knees into a partial squat upon landing
- Don't land with stiff, straight legs
- Don't let your knees collapse inward upon landing
- Don't look straight down at the floor, which can round your spine
- Don't rush into the next rep; reset your stance completely
- Don't land flat-footed with a loud thud
Common Mistakes
- Landing with locked knees
- Inward knee collapse (valgus)
- Insufficient arm swing
- Landing flat-footed
- Rounding the back during takeoff
Muscles Worked
This exercise is a powerhouse for developing explosive triple extension, heavily recruiting the glutes, quadriceps, and calves to generate forward momentum. The hamstrings assist in the hip hinge mechanism, while the core and tibialis anterior work to stabilize the body during the high-impact landing.
Primary
Secondary
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