The Broad Jump with Single Leg Landing is a ballistic exercise for advanced athletes to improve neural pathways for explosive running and jumping, body control and coordination.
Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.
Broad Jump with Single Leg Landing Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and landing in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Here are the progression levels:
- Advanced: look down during landing
- Professional: look up during landing
Broad Jump with Single Leg Landing Description
- Stand up straight and position the feet under the hips; arms remain close to the body
- Place 2 agility rings in front of the feet and step inside
- Flex hips while simultaneously swinging arms posteriorly (counter-move arm swing); look forward
- Jump forcefully forward; swing arms anteriorly and over the head; fully extend hips
- Land on one leg into a single-leg squat position; look down to the ground during landing; lean forward with upper body
- Place 1 agility ring on the ground at initial landing position
- Repeat and land inside agility ring
Related Ballistic Exercises
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.
Have fun and happy training!