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Quadriceps · Advanced

Broad Jump to Vertical

Reactive two-jump sequence that redirects a broad-jump landing immediately into a vertical jump.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

3 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand in a clear lane with feet about hip width.
  2. 02Load the hips and jump forward into a controlled broad jump.
  3. 03Land on both feet with the chest tall and knees aligned.
  4. 04Without a long pause, redirect the landing into a vertical jump.
  5. 05Land the vertical jump softly, stabilize, and fully reset before repeating.

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