Training for Standing Broad Jump and Other Beneficial Information

When you are training for standing broad jump, there are a few things you should master.  There are only four phases of jumping that you have to consider and master which include flight and landing, countermovement, and propulsion.  There are two workouts that you need to do in order to master the training for standing broad jump.

First Workout

Jump Shrug Using a Dumbbell

For this first part, you will need a pair of dumbbells.  To begin, you need to position yourself where you are standing with the dumbbells in your hand in an overhand position.  You need to bend so the dumbbells are positioned in front of your thighs.  While you slightly dip, move your weight forward.  While moving your hips forward, make sure you keep your arms as straight as possible and your back flat.  For this exercise, you should do at least four sets of five reps.

Front Squat

The front squat is another workout that is a part of the first workout.  To do this exercise correctly, you need to stand in a position where the barbell is across your chest.  While holding the barbell across your shoulders, bring the elbows forward which makes your upper arms parallel with the floor.  When you are ready to move, push our hips in a backward motion.  You need to lower your body until your thighs are parallel to the floor.

To complete this exercise, quickly push yourself back into the standing position.  You will need to do four sets of this exercise.  For your first set, you need to do six reps and continue by subtracting only one rep, then adding weights.  Weights should be added after every set.

Countermovement Jump

The countermovement jump is the last workout in the first workout routine.  For this exercise, you need to bend your knees and hips to place your body in the dip down position.  First, swing your arms back, then swing them back up while you try to jump as high as you possibly can.  To gauge your success, marking a board or a place on the wall will help you ensure you reach or exceed your goal.  Once you become comfortable with the first mark you made, place a mark that is higher than the original.  This is the best way to ensure that you are making progress with this exercise.

Second Workout

The second workout is a little more involved than the first.  This workout routine begins with the dumbbell jump squat.  To do this exercise correctly, holding a pair of dumbbells at your sides, you need to lower yourself until your thighs are parallel to the floor.  While slightly bending forward, your shoulders need to move in front of your feet.  Push your body from the floor and jump as high as you possibly can.  Landing softly with your knees, place yourself in the squating position.  You will need to do four sets of 5 reps.

Dumbbell Step-Up

While you are holding heavy weights, lift one of your feet and position it on the bench.  Push your body in an upward position until the leg you are bearing your weight on is straight while your other leg hangs off of the bench.  Once you have done this, return to the starting position, and continue with six reps for each leg.

Get Your Game: Increase Jump to Dunk

When you are ready to increase your jump to dunk, you need to be patient and willing to learn.  Aside from this, you have to be willing to alter a few of your old techniques and make room for improvement.  The first thing that you need to make sure you do are the proper exercises.  When you combine the proper exercises with effective drills, you are on your way to success with increasing your jump to dunk.


There are two primary exercises that will increase your jump to dunk.  The best way to take advantage of these exercises and get the results you want is to create a routine.  This is a routine that you will practice every day.  Even though you will get the results you desire, you will need to continue practicing your routine.  The routine will keep you in shape and keep your game outstanding.

Squat Thrust

Squat thrusts are very beneficial in this situation, and they help you increase your jump to dunk quicker than any other exercise.


Bounding is another exercise that you can do to help increase your jump to dunk.  The best way to do this is by going to a school near you.  The school be a high school, college, or middle school, as long as they have a track available.  Before you can dunk high in the sky, there are a few other things that you need to do.

Setting Goals

When you set goals, you have an increased chance of achieving them.  When goals are not set, there are not any goals to be met which means you are not striving for anything.  Keep a journal to keep track of your routine and your progress.  This is a great way to keep track of your achievements and success.

Committing Yourself

When you commit yourself to achieving your goals, you will meet your goals quicker and feel better about yourself.  Motivation plays a major role in commitment.  Before you start, you may want to create a pledge that will help you through the difficult times of this journey.  To get the results you desire, you have to commit yourself entirely and give your all to be successful in this situation.

Believe in Yourself

Believing in yourself is one great way to motivate yourself for greatness.  If you believe in yourself, you are on the correct path to succeeding in increasing your jump to dunk.  When you believe that you can do things, things will be done.  Believing in yourself is the start of something great.  When you believe in yourself, you will not give in to negative self-talk or discouragement.

Nutritional Values

Along with proper exercise, you need to have a nutritional meal plan.  In order to do your best, you need a healthy meal plan that will help you increase your jump to dunk.  Things that will help keep you on track to reaching your goal is to identify the difference between good and bad carbs.  Good carbs are ones that are good for your body and offer nutritional value, such as fruits, whole grains and vegetables.  Bad carbs, such as cookies, cake, and other sugary fatty foods should be avoided because they do not offer the body nutritional value.