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A common mistake guys tend to make when training for the Standing Broad Jump during their IPPT is to focus on their calves. That might help you jump high, but that's not going to help you jump far, says Shahrin Ahmat, trainer at Pure Fitness Asia Square. The trick to help you pass, or even score, during your Standing Broad Jump is to work on your hamstrings and core, and activating them as a unit, he says. This gives you the explosive energy to achieve a further leap.
To prepare your body to get the boost you need, Shahrin suggests doing the Double-Leg Hop and Tuck Jumps about two or three times a week, for at least two months before your test date. "The Double-Leg Hop will help you achieve an explosive start, while the Tuck Jump builds the power in your quads to propel you forward," he explains.
Each set comprises of 3 forward Double-Leg Hop, 3 backwards Double-Leg Hop, rest for 60 to 90 seconds, and 8 Tuck Jumps. Perform 3 sets each time. Focus on getting your technique right instead of rushing, advises Shahrin.
1. Double-Leg Hop
The Double-Leg Hop mimics the actual Standing Broad Jump station. Besides getting used to the movements required, this exercise will help achieve a few things. Shahrin explains, "When you're squatting, you're loading your hamstring." This helps give you the power push-off you'll need. It's akin to coiling a spring before takeoff. This exercise will also help you to activate your core during the movement of the jump, and to synchronise your feet for optimum landing, he says.
The steps are:
1. Rock on the ball of your foot.
2. Breathe in
3. Squat slowly till you feel a slight tension in your hamstring;
4. Tighten your abs;
2. Tuck Jumps
By training your quads (in the movement up to your chest), Tuck Jumps will help you leap forward further during your Standing Broad Jump. You can use certain markers to improve the height of your jump, suggests Shahrin. "Aim progressively to reach chest-height, or if you have equipment like benches or plyometric boxes, those can help you gauge how well you're leaping," he says.
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.