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Quadriceps · Intermediate

Multiple Broad Jumps

Plyometric lower-body drill developing power, rhythm, and landing control.

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Multiple Broad Jumps demonstration

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 an athletic stance with the feet about hip width apart and the arms ready behind the body.
  2. 02Dip the hips and knees, swing the arms backward, and load both feet evenly.
  3. 03Drive the arms forward and extend the hips, knees, and ankles to jump as far forward as controlled.
  4. 04Land softly on both feet, bend the hips and knees to absorb force, and keep the knees aligned.
  5. 05Use the landing to load the next jump only if balance is secure; otherwise pause and reset between repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBroad JumpRelated variationBroad Jump to VerticalRelated variationSingle Leg Broad Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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