1. You’re Swinging Your Arms The Wrong Way
Leg power is what propels you forward, but the arm swing is what lifts you higher and prevents an early touch down. “The arms help to build energy that’s released at take-off to give the body extra momentum,” says Daniel Dittmar, senior instructor and owner of Focus Pilates.
So, don’t ignore arm strength and technique while training for the standing broad jump. It accounts for 15 per cent – yes, 15 per cent! – of your total jump distance.
To execute a perfect arm swing, start standing tall with your arms raised in front, drop into a crouch while swinging your arms backwards, then immediately sweep them forward as you launch.
Training Tip: Inclined bench presses, tricep extensions and bicep curls using the EZ bar can all develop the muscles responsible for a strong arm swing.