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.
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.
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.
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.
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.
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.