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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: psychomark32 on May 20, 2011, 12:38:11 pm
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Any tips or cues you can provide?
Ex: How far away should my feet be apart. How high should I jump?
I know this is probably basic but I feel like I'm doing something wrong. I just tested my vert at 37 inches but I was only able to broad jump 9 ft 4 in. I feel like I have the explosive power to atleast be getting 9 ft. 10 in. or even 10 ft.
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I read in a study that a dynamic warmup compared to a static one contributes to a greater broad jump distance. So I would make sure that you're feeling nice and flexible before doing your broad jumps, especially when it comes to your hip mobility. From my experience, I jump farther when I can load the eccentric with a greater range of motion and swing my arms until they're directly over my head and pointing upwards. You can also try to hold your arms in the air as long as possible during your flight to delay the landing as much as possible. Legs be shoulder width apart, just make sure you're comfortable with your stance. I read that you have a tryout coming up so I thought I'd offer some advice in case they're testing broad. GL
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Any tips or cues you can provide?
Ex: How far away should my feet be apart. How high should I jump?
I know this is probably basic but I feel like I'm doing something wrong. I just tested my vert at 37 inches but I was only able to broad jump 9 ft 4 in. I feel like I have the explosive power to atleast be getting 9 ft. 10 in. or even 10 ft.
get a video? your CMJ is a ton higher than mine (like 9-10" higher) but i can broad jump a bit over 9 feet, so yeah, it's possible you're doing something wrong. pretty hard to say what that might be without seeing it, though.
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Try isolating your hips, gett glutes/hip out and bend over spine straight until you feel a stretch in your hams and the angle between your spine and the ground is like 30 degrees or less. Then try jumping like that. Maybe you're squatting down instead of back and don't have strong hamstrings.
Also try evrything I said with a kettlebell, swinging it forward rather than up.
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Any tips or cues you can provide?
Ex: How far away should my feet be apart. How high should I jump?
I know this is probably basic but I feel like I'm doing something wrong. I just tested my vert at 37 inches but I was only able to broad jump 9 ft 4 in. I feel like I have the explosive power to atleast be getting 9 ft. 10 in. or even 10 ft.
Leg length and height is a big factor in the broad jump along with landing mechanics. Some guys with big verts dont do as well as taller guys in the broad jump due to this factor alone.
Getting flexible in the hips is very beneficial to a good broad jump as well as learning to pull the knees in during flight. There are studies done showing optimum takeoff angle to be between 20-30 degrees.
The arm swing plays a big role as well. Practice coordinating the arm swing with the jumps, along with getting the knees up towards the chest and landing out in front but softly. Most long/triple jumpers have a big advantage in the broad jump due to landing mechanics alone, the more you practice it the better you get at it.