Standing Long Jump With Straight Sprint

Standing Long Jump With Straight Sprint

Standing long jump with straight sprint works on jumping height, explosiveness and acceleration. This exercise will make movements more dynamic as it encompasses sprinting right after landing from a jump. It will also improve stability and balance upon landing, allowing for jumping and sprinting right after will simulate the mechanics various sports such as track and field events and hockey, ultimately improving performance. Standing long jump with sprint is a great injury prevention exercise as it improves stability and balance upon landing. This exercise engages the quadriceps, calves, and glutes (butt). As always a warm up should be done before performing any plyometric exercise to prevent injury. The exercise amount is 2 sets, 10-12 reps with 10-20 second rest between reps and 1-2 minute rest between sets.

Difficulty: Rating:

Equipment: Mark 10 meters from the end of the jump and a soft surface for landing (i.e. mat, grass surface or sand pit).

Process
Starting Position: Stand in a semi-squat with feet shoulder width apart

Action: Using a big arm swing, jump forward as far as possible. Upon landing spring forward for around 10 meters. The goal is to not collapse on the landing. Try to land fully on both feet and explode into a sprint.

Target Muscle Groups: Quadriceps, calves, and glutes (butt).