Introduction

We covered the fundamentals of the Standing Broad Jump (SBJ) in an earlier article where the muscle groups were identified and different training methods were explained on developing strength and power.

One of the methods briefly described was plyometrics. This article takes us further into how plyometrics should be used to sharpen your ability to deliver your optimal performance in the SBJ.
From the drop-down menu above, select the item/s you would like to train for.

A Quick Re-Cap

Plyometrics is a high-intensity, high-impact activity that requires moderate body and leg strength as a pre-requisite. Recall that you need to be able to squat 1.5 to twice your body weight as an indication that you have the strength to include plyometrics in your training plan. The number of foot contacts per session is shown in Table 1.

Leg Plyometrics

Tuck Jumps (Low Intensity)

How to perform the drill

• Begin in a standing position
• Jump up, bringing both knees up to your chest
• Return to the starting position landing on the balls of the feet with flexed knees
• Try to anticipate the landing and spring up as quickly as you can
• Keep the feet touch down time on the ground to the shortest time possible

How much

• 1 to 3 sets
• Allow a full recovery between each set
• 5 to 10 repetitions/set
• Quality of Tuck Jumps is far more important than quantity

Single Leg Hopping (Medium Intensity)

How to perform the drill

• Stand on one leg
• Push off with the leg you are standing on and jump forward, landing on the same leg
• Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump
• You should land on the ball of the foot with flexed knees, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
• Keep the foot touch down time to the shortest time possible
• Try to keep your body vertical and straight
• Perform this drill on both legs
• Beginners will use a straighter leg action where advanced athletes should try to pull the heel toward the buttocks during the jump

How much

• One to three sets over 30 to 40 metres
• Allow a full recovery between each set
• Quality of bounding is far more important than quantity

Hurdle Hopping (Medium Intensity)

How to perform the drill

• Jump forward over the barriers with your feet together
• The movement should come from your hips and knees
• Keep your body vertical and straight, and do not let your knees move apart or to either side
• Tuck both knees to your chest
• Use a double arm swing to maintain balance and gain height
• You should land on the balls of the feet with flexed knees, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

How much

• One to three sets using 6 to 8 hurdles
• Allow a full recovery between each set
• Hurdles should set up in a row, spaced according to ability
• The height of the hurdles should be in the region of 30-90cm high
• Quality of hurdle hopping is far more important than quantity

Box jumps (high intensity)

How to perform the drill

• Assume a deep squat position with your feet shoulder width apart at the end of the row of boxes
• Keep your hands on your hips or behind your head
• Jump onto the box, landing softly in a squat position on the balls of the feet
• Maintaining the squat position, jump off the box onto the ground, landing softly in a squat position on the balls of the feet
• Jump onto the next box and so on
• Keep the feet touch down time on the ground to the shortest time possible

How much

• One to three sets using 6 to 8 boxes
• Allow a full recovery between each set
• The height of the box should be in the region of 30-80cm
• Quality of box jumping is far more important than quantity

Depth Jumps (high intensity)

How to perform the drill

• Stand on the box with your toes close to the front edge
• Step from the box and drop to land on then balls of both feet with flexed knees
• Try to anticipate the landing and spring up as quickly as you can
• Keep the feet touch down time on the ground to the shortest time possible

How much

• One to three sets using 6 to 8 boxes
• Allow a full recovery between each set
• The height of the box should be in the region of 30-80cm
• Quality of box jumping is far more important than quantity

Table 2 below shows the types of leg plyometric exercises and the corresponding intensity level for each exercise.