Exercises You Should Be Doing: Band Resisted Broad Jump
It’s days like this where I can’t help but wonder why in the heck I live in the Northeast. Now, don’t get me wrong, I’m originally from Central NY – the lake effect snow capital of the world – so I’m used to a lot of snow. But this is just getting borderline redunkulous.
As it stands now, we’ve gotten 50-60 inches of snow in the past 30 days, with anywhere from 12-16 apparently on its way in the next 48 hours. Ahhhhhhhh.
To that end, with the impending weather on the way, I’m heading to the facility a little earlier than usual – so today is going to be short and sweet, unfortunately.
It’s been a while since I’ve showcased an exercise you should be doing, so I figured what better day than today.
What Is It: Band Resisted Broad Jump
What Does It Do: Much like the vertical jump, the broad jump starts from a standing position and essentially tests how far an individual can jump. Tangentially, it’s arguably the best standardized test for pure power, and it’s relatively idiot proof to perform.
That said, if you’re like me and have knees that hate you, the broad jump can be unrelenting. As such, adding the band – while not something I would do with pure beginners – helps to decelerate the body, which tends to be much more joint friendly in the long run.
Key Coaching Cues: Take a regular light or average band and wrap it around a peg or pole that’s waist height. Placing the band around your waist, assume an athletic position (chest out, knees slightly bent, feet hips width apart), throw your hands down as quickly as you can and leap forward. Be careful when you land, however, because the band will immediately pull back – STICK the landing!
Equally as important, you should still land in an athletic position as well. What I like to tell people is that “you should land how you start.” So, if you start with chest high, knees slightly bent, shoulders back, etc. You should land with your chest high, knees bent, shoulders back, shirt off, etc. Capiche?
And that’s about it. Try it out today, and let me know what you think..
Comments for This Entry
R Smith
LIke the Jedi Master you are: Been wanting to try the broad jump for the first time since high school but looked for a way to ease into it. Got it. I'll ship some of this air conditioner-inducing Florida heat your way. RSFebruary 1, 2011 at 7:08 am |
Tony Gentilcore
Ronell: you have no idea, man. This winter has been brutal! Anyways, once you actually give it a go, let me know how you like it!February 1, 2011 at 7:32 am |
R Smith
Will do, Tony. Thanks very much. RSFebruary 1, 2011 at 7:57 am |
Tony Gentilcore
Not a problem Ronell.February 1, 2011 at 1:35 pm |
CW
Tony - I love all the stuff you write and suggest and typically try all the exercises you post. My question on this one: Typically I am having my athletes get their hips through on the Broad Jumps, So would you only use this with an athlete who has angry knees? Or use it on an advanced athlete, coach them to get their hips through and let the band act as resistance on the landing? We are feeling the pain of the cold and snow in NYC as well, but not sure we are as bad off as you guys. Hope it clears up for you soon!!February 1, 2011 at 2:36 pm |
Tony Gentilcore
@ CW: Admittedly, I didn't do a great job of getting my hips through, but you can absolutely use this with more advanced trainees using the band to add extra resistance!February 1, 2011 at 2:45 pm |
Nate Brookreson
Broad Jumps are idiot proof until you have a group of college kids trying to stick them on a mat for one second so I can get a freaking measurement! Nice post!February 7, 2011 at 8:19 pm |