Repeated Broad Jumps

ExtrasBW

Consecutive broad jumps performed with minimal ground contact time between reps, training the stretch-shortening cycle and horizontal power endurance rather than a single max effort.

Demo: NSCA education series

Sets

3

Reps

5 consecutive jumps

Rest

2 min

Contraindications

Avoid with Achilles tendinopathy, knee pain, or poor landing mechanics. Higher cumulative joint stress than single-effort broad jumps.

Setup

Open floor space of 15-20 feet. Start as in a standard broad jump.

Execution

  1. 1Perform a standard broad jump takeoff
  2. 2Land and immediately (minimal ground contact) rebound into the next jump
  3. 3Continue for the prescribed number of consecutive jumps
  4. 4Maintain forward lean and rhythm throughout the series
  5. 5Finish with a controlled stick on the final rep

Key cues

  • Minimize ground contact between jumps
  • Keep a consistent rhythm
  • Use continuous arm swing to drive momentum
  • Stick only the last jump

Common faults

  • Resetting fully between each jump (defeats the reactive purpose)
  • Losing forward lean and popping straight up
  • Poor landing control leading to loss of balance mid-series
  • Running out of space and shortening the last few reps

Tweaks

  • Perform for a set number of jumps (e.g., 5) or a fixed distance
  • Add lateral repeated bounds for frontal-plane variant
  • Time the series for a power-endurance metric

Regressions

Standing Broad Jump

Progressions

Single-Leg Broad Jump

Muscles

Primary: Quadriceps, Glutes, Hamstrings, Calves

Secondary: Core, Hip Flexors

Notes

Primary energy system: alactic-to-lactic depending on rep count; classic 'repeated jumps in place' category from NSCA's plyometric taxonomy, contrasted with single max-effort standing jumps.

Sources

Attribution: NSCA / Cal Dietz