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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.