How to Jump Further for the Standing Broad Jump

The standing broad jump is a test that evaluates the power of an athlete's legs. Unlike the long jump that also indicates the speed of an athlete, the standing broad jump only measures the explosiveness of the athlete. The athlete stands behind a line with his or her legs parallel, and jumps off both feet as far in front of the line as possible. The concept is simple, but there are techniques that add distance to the athlete's measurement.

Instructions

    • 1

      Position your feet. Place them shoulder-width apart and parallel to the line. If your legs are too close, you can not balance properly for your jump. Legs should be shoulder-width apart - your jump utilizes all the muscles in your legs and your gluteus maximus. Place your feet parallel to the line in order to use both legs in conjunction with one another. Roll up onto the balls of your feet.

    • 2

      Swing your arms forward up to shoulder level, then back behind you, then forward, then back. Swing your arms as you begin to squat. As your arms swing forward, lean forward, rocking your shoulders in front of your toes. As you swing your arms back, straighten your torso and move your shoulders back. Swinging your arms and rocking your torso begins your momentum moving. Squat at a 90-degree angle or slightly less.

    • 3

      Explode out and up at the same time as you swing your arms forward. Jump at a 45-degree angle to the ground. The goal is distance and height, neither one more than the other. As you jump, swing your arms out in front of you and stop your swing between shoulder height and the top of your head. If you swing your arms too high, your torso leans back. Keep your torso leaning forward throughout the jump so you land on the balls of your feet, not your heels. If you land on your heels, you may be forced to take a step back which shortens the length of your jump.