Broad Jump to Vertical
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Plyometrics
- Typ
- Aerobic
The broad jump to vertical is a bodyweight plyometric combo that pairs a forward standing long jump with an immediate maximal vertical jump on landing. It builds explosive lower-body power, fast force absorption, and athletic conditioning, making it a staple for sport-specific jump training and reactive-strength work.
Broad Jump to Vertical: So führst du sie aus
- 1Stand tall with your feet about hip-width apart and a clear, flat landing path in front of you.
- 2Hinge at the hips, bend your knees into a quarter squat, and swing your arms back to load.
- 3Drive your arms forward and extend through your hips, knees, and ankles to jump as far forward as you can.
- 4Spot your landing and touch down on the balls of both feet, sinking into a soft, athletic squat to absorb the impact.
- 5As soon as you stick the landing, reverse direction without pausing and explode straight up into a maximal vertical jump.
- 6Drive both arms overhead and reach as high as possible at the top of the vertical jump.
- 7Land softly with bent knees, hips back, and your weight balanced over both feet.
- 8Reset to a tall standing position, then repeat for the prescribed reps.
Technik-Tipps
- Treat the landing of the broad jump as a loaded spring — the faster and softer you absorb it, the more powerful your vertical jump will be.
- Use a strong double-arm swing on both jumps; coordinated arm drive adds noticeable height and distance.
- Keep your chest up and core braced throughout so your hips and knees track in line rather than caving inward.
- Train this drill when you are fresh and fully recovered, since quality and maximal effort matter far more than fatigue or rep count.
- Always perform it on a firm, non-slip surface with plenty of clearance to land and decelerate safely.
Häufige Fehler
- Pausing or settling after the broad jump, which kills the stretch-reflex and turns the drill into two separate, less powerful jumps.
- Landing stiff-legged with locked knees, which spikes joint impact and raises injury risk.
- Letting the knees collapse inward on landing, which strains the knee joint and wastes the energy you need for the vertical jump.
- Landing far forward on flat feet or heels, which leaves you off-balance and unable to rebound into the vertical jump.
- Chasing volume with sloppy reps when explosive power should be the goal — fatigue degrades technique and the training effect.
Häufig gestellte Fragen
What does the broad jump to vertical work?
It is a bodyweight plyometric drill that develops explosive lower-body power, reactive strength, and landing control while doubling as athletic conditioning. The fast transition from a horizontal jump to a vertical one trains your legs to absorb force and re-fire quickly.
Is the broad jump to vertical good for beginners?
It is best once you can already land a broad jump softly and squat with good control. Beginners should master separate broad jumps and vertical jumps first, then combine them, keeping the reps low and the effort high.
How many sets and reps should I do?
Because it is a maximal-effort power drill, keep volume low — around 3 to 5 sets of 3 to 5 quality reps with full rest between sets. Stop the set the moment your jumps lose height, distance, or clean landings.
What is a good alternative to the broad jump to vertical?
Standalone broad jumps, box jumps, and tuck jumps are solid bodyweight alternatives that build similar explosive lower-body power without the combined transition. They are also a good way to build the landing control this drill demands.
How do I land safely?
Touch down on the balls of both feet, then sink into a soft athletic squat with your hips back and knees tracking over your toes. Absorbing the landing this way protects your joints and loads your legs for the vertical jump.
