Broad Jump

Ballistic Training

A ballistic bound focused on explosive running capability, body control, coordination and the strength foundation for more complex movements.

Broad Jump Demonstration

Starting Position

Stand upright with the feet under the hips and arms close to the body. Place two agility rings in front of the feet and step inside them.

Execution

Flex the hips while swinging the arms backward. Jump forcefully forward, swing the arms forward and overhead, and fully extend the hips.

Finish Position

Land on both legs in a squat position, with the upper body leaning forward and the landing controlled.

Key Coaching Points

Prioritize the hip-flexion → full-extension → hip-flexion sequence rather than jump distance.
Maintain balance and land on both feet simultaneously in the squat position.

Common Errors

Leaning backward during landing and losing control.
Landing outside the agility-ring target.

Equipment & Difficulty

Equipment: 2 agility rings
Degree of difficulty: 1

Related Progressions and Workouts

Explore Broad Jump: Single-Leg Landing for related movement variations. The exact exercise description and progression context are in Advanced Concepts of Strength & Conditioning for Tennis. For full sessions, see the tennis conditioning workouts. Match the exercise level and equipment to your technique and training background.

From the Book

Book exercise 7.163 — Broad Jump (I). This web resource adapts the published exercise framework for the digital companion.