How To Improve Your Standing Broad Jump (SBJ) part 2

How To Improve Your Standing Broad Jump (SBJ) part 2

by Coachjon

In part 1 of this series on improving your standing broad jump, we covered the strength requirements for doing well in the standing broad jump. I also gave a sample training workout to be done every 5-7 days that can boost your lower body strength.

In today’s segment we will work on technique. Technique and strength work together to give results. Good technique requires some strength, and good strength is wasted without good technique.

Think of strength as the “engine” and technique as the “transmission” that puts the strength into use.

Julio Jones in 2011 NFL Draft

Here is a video of myself jumping 298 cm. While this is not world class, it is pretty good. However, this video is not made to show off, it is made to show good jumping technique. At the end of this video, is Julio Jones, an American football player and the best jumper in the 2011 NFL draft, this is a world class result (343cm) using exactly the same technique. This is the technique I will be teaching you.

 

What is good technique?

Place feet at a comfortable distance apart, usually about shoulder width, and most people should also turn their toes out slightly.

No forward and backward “rocking” motion, just down and up HARD — one time

Slowly tip-toe up and then throw yourself down HARD to get a “springy” bounce effect when you jump. When you throw yourself down, you should relax so you can go down fast. If you tense up you will be stiff and slow. So get down fast and hard into the “jump position” which I explain in the instructional video here.

When you jump, remember to use the arms as well. Arms are about 15 percent of the power and distance for the jump. The arms move in an “uppercut” motion as fast as possible, in coordination with the final jump.

Don’t worry about landing, tucking in your legs to go further, etc, this just makes your technique worse. It is a broad JUMP not a broad LAND. Landing takes care of itself.

here is a video of Chris, one of the coaches in my gym, and myself teaching the SBJ technique and drills that have helped many clients achieve far better jumping results. Do them diligently and they will help you as well.

 

Now, how much to practice? Unlike the training for strength to do the SBJ in part 1, which should be done about once in 5 days to give yourself time to recover, technique work is not about strength, it is about skill.

To learn a new skill you should train often, and only when you are fresh.

So, practice each of the drills 12 times, 4 sets of 3 for each drill, every morning. And again every evening. You should REST a long time between sets of drills, as long as 120 seconds. This makes sure that you do each drill when fresh so you only learn good technique, instead of the bad technique that usually happens when you are tired. You can even do this during ads in TV programs.

You can practice full jumps at about 85 percent of your best effort (not all out, but close) every 3 days for 5 jumps, resting 120 sec in between jumps.

So a training schedule looks like this:

  • Mon – AM Drills, PM Strength training
  • Tues – AM Drills, PM Drills
  • Wed- AM Drills + Jumps, PM Drills
  • Thurs – AM Drills, PM Drills
  • Fri – AM Drills, PM Strength Training
  • Sat – AM Drills + Jumps, PM Drills
  • Sun – Rest

Another option is to repeat days Mon-Fri starting on sat onwards. So it would look like this:

  • Day 1 – AM Drills, PM Strength training
  • Day 2 – AM Drills, PM Drills
  • Day 3 – AM Drills + Jumps, PM Drills
  • Day 4 – AM Drills, PM Drills
  • Day 5 – AM Drills, PM Strength Training

After eight weeks you should have significantly boosted your jumping performance, and should no longer fear the SBJ.

Notes: Do the drills on a soft surface like a playground or grass. If you have problems doing them, get a real-life instructor to help you. As usual if you have any injures get them sorted out first before doing these drills for jumping!

Coach Jonathan Wong is a Singapore personal trainer and performance expert. He is also a fitness author and a member of Singapore Men’s Health Advisory Panel.

For the best personal training and fitness boot camp program in Singapore visit www.genesisgym.com.sg

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