advertisement
Loading
Workout Finder


PROMOTIONS
65x65_liv_nov14_003.jpg Win $50 Liv Activ cash voucher!
65x65_gps_nov14_002.jpg Win a Soleus GPS 2.0 worth more than $290!
65x65_mcs_nov14_001.jpg Win Men's Skin Centers treatment voucher worth $120!
65x65_cover_sep14.jpg Subscribe to Men's Health for 1 year and receive a gift set from NutritionPark.com worth $100!
hsbc_mh.jpg Enjoy 15% off Men's Health Singapore subscription rate





Fitness
   

Improve Your Standing Broad Jump

advertisement

You want to improve your Standing Broad Jump score during IPPT? Master all four phases of jumping: Countermovement, propulsion, flight and landing. “Most men neglect the counter-movement – the initial downward phase,” says Robert dos Remedios. To perfect your standing broad jump technique; Dip down, lean forward and use your arms. And give yourself extra lift by following the workout below.

 

WORKOUT 1

DUMBBELL JUMP SHRUG
For the first part of your standing broad jump training, stand holding a pair of dumbbells with an overhand grip (palms toward you) in front of your thighs. Dip slightly and shift your weight forward. Keeping your back flat and arms straight, simultaneously thrust your hips forward, shrug your shoulders, and jump straight up. Do four sets of five repetitions.

 


FRONT SQUAT
Stand holding a barbell across the front of your shoulders and bring your elbows forward so your upper arms are parallel to the floor. Initiate the move by pushing your hips back. Lower your body until your thighs are parallel to the floor. Quickly press back up to a standing position. Do six reps in the first set, then subtract one rep and add weights after each set. Complete four sets in total.


 


COUNTER-MOVEMENT JUMP

Dip down by bending your hips and knees. Most people tend to neglect this during their standing broad jump. Swing your arms back, then up, as you jump as high as possible, reaching for a mark on the wall or backboard. Land softly with knees bent, shoulders slightly forward, and butt and hips back. Reset and repeat. Do four sets of eight. Alternate between workouts each time you train your lower body, for more power, greater ups, and softer landings.

 



WORKOUT 2

DUMBBELL JUMP SQUAT
Stand holding a pair of light dumbbells at your sides. Lower your thighs until they’re parallel to the floor, then bend forward slightly at the hips so your shoulders move in front of your feet. Push off the floor explosively to jump as high as possible. Land with your knees soft and sink into your next squat. Do four sets of five reps.


 


DUMBBELL STEP-UP
Holding heavy weights, lift one foot and place it on a bench, then push your body up until your weight-bearing leg is straight, and your other foot hangs off the bench. Return to the starting position. Do six reps with each leg, then subtract one rep and add weights after each set. Complete four sets.


 


TUCK JUMP
Stand with your feet shoulder-width apart and your knees slightly bent. Jump straight up as high as you can, and bring your knees towards your chest. Land on the balls of your feet with your knees slightly bent, and quickly go into your next jump. Do four sets of eight repetitions. You can even do this at your IPPT station.

 



READER COMMENTS
(Comments may take up to 15minutes to appear)
Hey Marlene a few things may help. Always eat your thraed cheese with a small apple or orange. ALWAYS. They cancel each other out that way. A Beverly Hills dietician taught me that years ago. Also I eat almonds every day but note there are 80 calories in about 12. Also, if you want to stay away from chemicals(i.e. Splenda) you can use Stevia but make sure it's not Truvia(still chemicals) it's Raw Stevia(from Trader Joe's I use.) Also, one tablespoon of olive oil is 45 calories so beware.

Hi, would you provide a citation to support that these workouts are effective ? Thank you.

Leave a Comment

The content of this field is kept private and will not be shown publicly.
  • Allowed HTML tags: <em> <strong> <cite> <code> <ul> <ol> <li> <dl> <dt> <dd>

More information about formatting options

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.

advertisement
RELATED CONTENT
How Long Should I Rest Between Sets To Build Muscle?
Stop wasting time in the gym if you want to see a better physique.
5 Moves To Burn Off A Buffet Binge In 5 Minutes
These two quick-fire exercise circuits will help you torch last weekend’s all-you-can-eat feast.
The Easiest Way To Improve Your VO2 Max INSTANTLY
Give your speed and endurance a quick boost.


Copyright © 2014 SPH Magazines Pte Ltd. Co. Regn. No. 196900476M. All rights reserved.
About Us | Career | Privacy Statement | Conditions of Access | SPH Magazines Network | Advertise with Men's Health
Men's Health® is a registered trademark of Rodale Inc. © 2014 Rodale Inc. All rights reserved.
Published under license from Rodale Inc.