Develop Explosive Power With 3 Broad Jump Variations

Use these Broad Jump variations from STACK Expert Joseph Potts to increase explosive power for your sport.

The most explosive athletes in the world can jump over 11 feet. This is a pure expression of lower-body power, as your hips, knees and ankles extend to propel you into the air. You may never perform a jump like this in your sport, but it's one of the best ways to become a powerful athlete.

Here are three Broad Jump variations that we use with our athletes. Incorporate one or two of these moves into your training to become a powerful and explosive athlete.

RELATED: 3 At-Home Broad Jump Exercises 

1. Cannonball Chasers

You will need a medicine ball.

  • Bring the ball to face height or slightly overhead and initiate a downward swing.
  • As you reach the climax of the downswing, redirect that force (almost like you would with a Kettlebell Swing) and follow the momentum into a broad jump.
  • Land in an athletic position without letting your knees cave inward (valgus movement) or falling forward.

2. Rebound Broad Jumps

This variation uses your own body weight to force a kinetic overload through the muscles. Performing it requires the use of a plyometric box or other elevated surface.

  • Step onto the box—a height of 12 to 18 inches usually works well.
  • Hop down (landing on both feet simultaneously), flex your knees slightly and explode forward into a Broad Jump.
  • Land in an athletic position without letting your knees cave inward or falling forward.

RELATED: Speed Drill of the Day: Build Fast-Twitch Muscle Fibers with the Broad Jump

3. Two-Way Broad Jumps

Like the Rebound Broad Jump (RBJ), this variation uses kinetic-loading via your own body weight. However, this version places more emphasis on horizontal energy displacement, in contrast to the more vertical forces of the RBJ.

  • Start by jumping backwards, typically landing 1-1/2 to 2 feet away from where you began.
  • Upon landing, redirect your energy forward into a traditional Broad Jump, landing in the athletic position and being careful to avoid valgus knee movement or falling forward.

The athlete in this video, Cassius Sendish, a 2014 All Big 12 safety out of the University of Kansas, recorded a 9-foot, 10-inch Broad Jump at his NFL Pro Day in March 2015, but he has since made jumps near the 12-foot mark in recent workouts.


Photo Credit: Getty Images // Thinkstock

Topics: LOWER BODY | BROAD JUMP | POWER | ENERGY | BODY WEIGHT | SWING