Perfect Your Broad Jump Technique

This week we "stick" with the Standing Long/Broad Jump.

We at Bulletproofbodies love this test of TRUE HORIZONTAL POWER from point A to point B.

All that matters is how far you can jump.

Now that this has become an Army Fitness Test it's time to get good at this.

However,

Can you stick the landing?

Do you need MORE absolute strength?

Do you need increased rate of force development?

Or

Is it your technique?

At Bulletproofbodies we recommend 3 dynamic mobility exercises:

Mobilise in  the Lunge position to stretch Hip Flexors

The BootStrapper Squat with a light Kettlebell

McKenzie Press Up to stretch the abdominals

Your SECOND Jump will be YOUR BEST jump, so jack your nervous system up first with an early first jump to prime your body for the test.

Stance - feet hip width apart

Start with your arms above your head, then forcefully Swing your arms down into shoulder extension, then drive them forward as your torso extends and you reach "hang time."

Longer lever = More Power

Push your feet through the ground

Squeeze your glutes hard during hang time

It’s all about forceful hip extension!

45 degree angle from the belly button

Land in a deep squat position and stay stable.

Stick the landing and hold for 5 seconds.

Video: https://www.youtube.com/user/overtimeathletes

Improve Your Standing Long Jump with the Bootstrapper Squat

                     

So, yesterday we learned about the Hip Hinge-Squat Continuum and that the Kettle Bell Swing has a Functional Correlation to a standing long jump.

The mistake most people make when they perform a standing long jump is they “squat” the movement rather than “hip-snap” the movement.

Remember the Dan John's Continuum?

We are now talking about the middle of this continuum.

Today we learn about the under-utilised “Bootstrapper Squat”

The Bootstrapper Squat is a Mobility Exercise that is the perfect warm up for standing long jump.

It consists of holding a Kettle Bell out in front of your body (by the ears) whilst you are in deep Squat.

Then, keep your feet in place and lift your hips up high so you are now in a hinge position, letting the Kettle Bell come between you legs.

How to do Bootstrapper Squat:

Step 1: Take a Kettlebell and hold it with both hands under your chin.

Step 2: Stand with your feet shoulder width apart.

Step 3: Squat down so that you are almost sitting on your heels.

Step 4: Straighten your legs out and lean your body forward at the same time.

Step 5: As you lean forward stretch your arms down so that the weight goes between your legs.

Step 6: Bend your legs again, sit back on your calves, bring weight under your chin, and straighten your upper body back up.

Step 7: This completes one repetition.

Try this awesome mobility exercise and let me know how much your standing long jump improves?

Dan John, the Bulletproofbodies Team Salutes you.

https://www.otpbooks.com/

Video: https://www.youtube.com/watch?v=P5BrY-rOqCc