ippt the standing broad jump sbj: technique
Author: Jonathan Wong, Singapore Personal Trainer And Performance Expert
Technique
Let’s talk about jumping technique. If you believe there is a best way to kick a soccer ball, to shoot a basketball, to throw a baseball, to start a sprint, to tackle an opponent, to jump a hurdle, then you have to believe that there is a best way to perform the broad jump.
It is VERY helpful to video yourself jumping. Every camera or handphone has a video function so no excuses.
Technique can also be called inter muscular coordination - coordination between muscles in the smooth execution of the movement. If you are not strong enough you can see it because you will not be able to perform the technique correctly.
First, select your foot-ware. Funny as this may sound, you need to have the smallest shoe that is comfortable. You want to have one that grips the ground well, is light, and does not allow any “slippage” of your foot inside the shoe. This is a minor but significant point because any the foot transfers all the forces to the ground and your training will be wasted if all your energy is lost through loose foot-ware. Needless to say, tighten your laces as tight as you can all around your foot.
Step 1: Stand with your feel shoulder width apart, toes just behind the line.
Step 2: Get onto your tiptoes and put your arms straight up, yes this will take a bit of balance. Don’t worry you don’t need to hold this position long.
Step 3: This one is where I see the most problems (well there are many problems but this one is the biggest) - Many people like to sway here, back and forth, up and down… NO NO NO.
From the arms overhead position, swing them DOWN - fast and hard! At the same time dropping into a half squat (butt back, whole body leaning forward as if you are sitting down on a chair but the entire posture is now leaning forward)
Step 4: Immediately after hitting the bottom of the half squat, throw your arms up and extend your body fully like a spring (ankles, knees, hip all extend) - Look straight ahead not down, launch at about a 40 deg angle (most people launch at too low an angle).
Remember arms are 15% of jumping power so extend them “elbows touch ears” all the way up!
In step 4 we will be able to see if you are strong enough to perform the SBJ well. You must be able to instantly reverse direction from throwing yourself down, into a maximum jump. This reverse is close to instant with strong people but for those who are not strong enough it seems a gentle and fluid transition. NO. It should look forceful and explosive.
Step 5: Swing your legs forward and prepare for landing.
Step 6: Absorb the landing with a bending of knees
Technique is something that needs to be practiced and corrected. So you do need to take video of yourself and see if you are doing things correctly.
For all visitors please go ahead and fill in your contact information below so we can send you the links to download our "visitor only" products.
1550 Page Fitness E-book (The world's largest!)
"No Equipment Needed" Fat Burning Home Workout. Plan Complete With Instructional Videos.
A healthy recipes cookbook.
E-mail & Hard Copy Newsletter full of fitness information, updates, offers and news.
A Hard Copy of our special report on "How to choose a personal trainer".
An upcoming DVD about how we can help you reach your goals.
Note: We HATE Spam and will never never give your email or real address or contact information to a 3rd party. Your information is secure with us.
Please fill in the form accurately so that we can correctly send the information to you.