Broad Jump

Definition

The broad jump (standing long jump) is an explosive-pattern exercise where you jump forward for maximum horizontal distance from a standing position. It is one of the most HYROX^®-specific plyometric exercises, directly building the horizontal power used in the Burpee Broad Jumps station.

Technique & Form

1. Starting position: Stand with feet hip-width apart, toes at the edge of your jump line.
2. Load: Swing arms back aggressively and hinge at the hips into a quarter-squat. Load your hamstrings and glutes.
3. Jump: Explode forward and upward simultaneously. Swing your arms forward and drive your hips. Aim for roughly a 45-degree takeoff angle.
4. Flight: Bring your knees forward in flight to maximise distance.
5. Land: Land with both feet simultaneously, absorbing the impact through a squat-like landing. Stick the landing - no stumbling forward.

Muscles Worked

• Primary movers: Glutes, quadriceps, hamstrings, calves
• Stabilizers: Core, ankle stabilizers, hip flexors

Common Mistakes

1. Jumping too high: The broad jump is a horizontal exercise. Focus on forward distance, not vertical height.
2. Landing stiff-legged: Always absorb the landing through bent knees to protect your joints.
3. Not using the arms: The arm swing contributes 10-20% of jump distance. Use an aggressive counter-movement.

Benefits

The broad jump develops horizontal power and rate of force development. It teaches the body to produce and absorb force in the horizontal plane - the exact skill tested at the Burpee Broad Jumps station.

HYROX^® Context

The broad jump directly transfers to the Burpee Broad Jumps station, where athletes perform burpees followed by forward jumps across 80 metres. Training broad jumps improves jump distance (meaning fewer total reps to cover the distance) and landing efficiency. Programme 3-5 sets of 3-5 jumps with full recovery between reps.

Variations & Alternatives

• Burpee - Combines with broad jump for the HYROX^®-specific station movement.
• Box Jump - Vertical power development with reduced landing impact.
• Depth Jump - Advanced reactive jump for maximal power output.

FAQ

How far should a HYROX^® athlete broad jump? Male athletes should aim for 2.0-2.5m per jump; females 1.6-2.0m. Greater distance means fewer reps to cover the 80m station.

How do I improve my broad jump distance? Combine heavy squats and deadlifts for strength with broad jump practice for skill. Focus on the arm swing and 45-degree takeoff angle.

Should I practise broad jumps in training? Yes. Include 2-3 sessions per week of 3-5 sets of 3-5 reps. This is a skill exercise - volume should be low and quality high.

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