Broad Jump Workouts for Power, Fat Loss and Strong Legs

These Broad Jump Workouts will help you to develop speed, power and mobility in a dynamic and functional way.

The broad jump is one of the simplest jumping exercises and offers variety from vertically oriented jumps. It builds and tests explosive leg power and hip extension.

Broad Jump Exercise

The purpose of the broad jump is to measure explosive power.

The further an athlete can jump, the more explosive force he or she is able to generate. While the jump seems easy to perform, this is not always the case because an athlete must jump from a still and standing position. This means that there is no forward momentum other than the momentum your leg muscles can produce before the action.

How to do a Broad Jump

1. Place your feet shoulder width apart and balance on the balls of your feet
2. Crouch into a squat position and swing the arms back as far as you can.
3. Swing the arms forwards, extend the legs, explode forwards and jump as far as you can
4. Place additional emphasis on the arm drive to produce more power
5. Land with focus and confidence and absorb the momentum
6. Reset completely for each subsequent rep

Further Benefits of Broad Jump Workouts

As a highly functional and natural movement, Broad Jumps can be combined with other exercises to form a wide variety of training stimuli.

For example, in weightlifting, Broad Jumps are often done at the end of a training session. This prevents them fatiguing the lifter prior to the main lifts but helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued at the end of the session.

The biggest benefit of the broad jump is that it improves the reaction of fast-twitch muscle fibres throughout the body. This exercise requires your leg and core muscles to contract very quickly so you can generate maximal force with a leap.

The squat before the broad jump allows you to stretch your muscles and thus generate a more powerful muscle contraction when you jump.

This will help improve the neural output when performing other lower-body exercises such as the squat and deadlift. More neural output means a more efficient and effective strength training movement, which will ultimately lead to more muscle growth and strength.

It also demands a lot from your metabolic system making it great to burn fat and improve your overall conditioning.

Broad Jump Variations

Broad jumps can be done without a countermovement, with a full squat countermovement or from the bottom of a squat, with one leg or combined with other exercises such as the burpee.

Seated Broad Jump

Burpee Broad Jump

Single Leg Broad Jump

Kneeling Jump to Broad Jump

Broad Jump Workouts

Add these Broad Jump Workouts into your training.

WORKOUT 1

For time

25-20-15-10 reps of:

• Calorie Row

16-12-8-4 reps of:

• Burpee Broad-Jumps (6/4 ft)

Time Cap: 10 minutes

Athlete must finish the first round of calorie row before moving to the first round of burpee broad jumps and so on.

Scaling

For time

• 25-20-15-10 calorie Row
• 16-12-8-4 Lateral Burpees Over Erg

Movement Standards

Row: May start seated in erg. Reset your own monitor each round. Feet stay in straps until correct cal number is displayed on monitor.

Burpee: Chest and thighs hit ground together, can step back and up.

Broad Jump: Toes start clearly behind line, feet leave ground together, heels land clearly beyond far line and together. Use standard 6’x4′ stall mat for both guys and girls, guys jump lengthwise, girls jump width wise.

WORKOUT 2

5 Rounds for time

• Bear Crawl (100 ft)
• Standing Broad-Jumps (100 ft)
• Perform 3 Burpees after every 5 Broad-Jumps

Wear a Weight Vest (20/14 lb)

WORKOUT 3

For Time

• 1,500 metre Run
• 50 Burpee Broad Jumps
• 1,000 metre Run
• 40 Burpee Broad Jumps
• 500 metre Run
• 30 Burpee Broad Jumps

This workout is a sole bodyweight workout that includes Running* and Burpee Broad Jumps.  WITHERS consist of 3 rounds that each combine the exercises and reps of a) and b). In the first round, you run 1,500 metre followed by 50 Burpee Broad Jumps. In the second round, you Run 1,000 metre followed by 40 Burpee Broad Jumps. In the third and last round, you Run 500 metre and complete 30 Burpee Broad Jumps. The time cap is 40 minutes.

*You can substitute running by estimating your run times and then do skipping, jumping jacks or mountain climbers for that time.

Score is the time on the clock when the last set of the Burpee Broad Jumps is completed.

Scaling Options

Scale the workout by reducing the reps and distances by half.

WORKOUT 4

5 Rounds for total reps in 19 minutes

• 1 minute Broad Jumps
• 1 minute Chair Dips
• 1 minute Burpees
• 1 minute Rest

On a 19-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed movement every minute.

Score is the total number of repetitions completed before the 19-minute clock stops.

Build endurance with these Ruck Runs Workouts

WORKOUT 5

For time

• 10-9-8-7-6-5-4-3-2-1 Burpee Broad Jumps
• 200 metre Run

This is a solo bodyweight workout that consists of Burpee Broad Jumps and Running. Each round of Burpee Broad Jumps is followed by a 200 metre Run. In the first round, you do 10 Burpee Broad Jumps followed by a 200 metre Run. In the second round, you do 9 Burpee Broad Jumps followed by 200 metre of Running. This framework continues until you reach Round 10.

Score is the time on the clock when the last 200 metre Run is completed.

Alternative Movements

Substitute another cardio movement for the Run by estimating your Run times for each round, then doing the alternative movement for that amount of time each round. Examples of alternatives include Jumping Jacks, Mountain Climbers, Single- or Double-Unders.

WORKOUT 6

For time

• 1,200 metre Run
• 100 Push-Ups
• 25 Broad-Jumps
• 100 Sit-Ups
• 1,200 metre Run
• 100 Push-Ups
• 25 Broad Jumps
• 100 Sit-Ups
• 1,200 metre Run

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed movements. The bodyweight movements between the runs can be partitioned in any way, but all 225 reps must be completed prior to starting the next run.

Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last 1,200 metre Run is completed.

WORKOUT 7

For time

• 3,000 metre Run
• Every 3 minutes, perform:
• 10 Burpee Broad Jumps
• 10 Alternating Lunges

Time Cap: 25 minutes

This workout combines a run of 3000m with 2 HYROX workouts: Burpee Broad Jumps and Lunges without weight. At minutes 3, 6, 9… etc. you must do 10 Burpee Broad Jumps (BBJ) and 10 Lounges (5 per leg) as fast as possible.

Score is the time on the clock when the 3,000 metre Run is completed.

Tips and Strategy

Your pace should remain constant the entire distance, except when doing the BBJ and Lunges. You have a maximum of 25 minutes to finish!

Scaling Options

If the given variant is too hard for you, scale the Workout by making 5 Burpee Broad Jumps and 6 Lunges (3 per leg) every 3 minutes.

WORKOUT 8

Three 4-Minute AMRAPs in 16 minutes

From 0:00-4:00, 21-15-9 reps of:

• Push-Ups
• Burpees

Rest 2 minutes

From 6:00-10:00, 15-12-9 reps of:

• Sit-Ups
• Burpees

Rest 2 minutes

From 12:00-16:00, 12-9-6 reps of:

• Squat Broad Jumps
• Burpees

On a 16-minute clock, perform three 4-minute AMRAPs. Each AMRAP has two bodyweight movements. Rest 2 minutes after each AMRAP. Athlete must complete the prescribed work in 4 minutes or less for each set.

Score is the total number of repetitions completed before the 16-minute clock stops.

WORKOUT 9

2 Rounds for Time

• 400 metre Run
• 25 metre Walking Lunges
• 200 metre Run
• 25 metre Burpee Broad Jumps

Time Cap: 25 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Burpee Broad Jumps is completed.

Tips and Strategy

The Workout combines 400 metre Running with two alternating exercises: Burpee Broad Jumps and Walking Lunges. Pick a Running pace that you are able to maintain throughout the rounds.

Scaling Option

You can scale the Workout by completing 1 Round instead of 2.

WORKOUT 10

AMRAP in 20 minutes

• 5 Wall Walks
• 10 Burpee Broad Jumps
• 15 Air Squats
• 20 Sit-Ups

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Scaling Options

You can scale the workout by decreasing from 20 to 10 Minute AMRAP. In addition, we recommend substituting Wall Walks for a 10-second Handstand Hold or 5 Push-Ups.

WORKOUT 11

AMRAP in 10 minutes

• 2 Burpee Broad Jumps
• 4 Hand Release Push-Ups
• 6 Air Squats
• 8 Walking Lunges

On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

WORKOUT 12

AMRAP in 30 minutes

• 400 metre Run
• 30 Air Squats
• 400 metre Run
• 15 Push-Ups
• 400 metre Run
• 30 Burpee Broad Jumps

One round of Jones consists of 400 metre Run, 30 Air Squats, 400 metre Run, 15 Push-Ups, 400 metre Run, and 30 Burpee Broads Jumps which repeats for the duration of 30 minutes.

Score is the total number of rounds and repetitions completed before the 30-minute clock stops.

Tips and Strategy

For the running part, try to find a pace that you can maintain throughout the entire workout. As far as the bodyweight exercises, try to go for as many unbroken reps as possible.

Scaling Options

You can scale the workout by reducing the AMRAP from 30 to 15 minutes or by decreasing the reps and distances by half.

WORKOUT 13

AMRAP in 45 minutes

From 0:00-20:00, AMRAP of:

• 25 Wall Ball Shots (20/14 lb)
• 400 metre Run

Rest 5 minutes

From 25:00-45:00, AMRAP of:

• 25 Burpee Broad Jumps
• 400 metre Row

The workout consists of 2 parts that you should complete one after another. Between part a) and part b) you have 5 minutes rest.

Part a) is a 20-minute AMRAP that combines Wall Ball Shots and Running. Find a pace that you can maintain for the entire time. After this part, rest for 5 minutes.

Part b) is also a 20-minute AMRAP that combines Burpee Broad Jumps with Rowing. Find a pace that you can maintain for the entire time.

Score is the total number of repetitions completed before the 45-minute clock stops.

Scaling Options

You can scale the workout by decreasing part a) and b) from 20-minute to 10-minute AMRAP.

WORKOUT 14

AMRAP in 30 minutes

• 150 metre Run
• 20 Box Step-Ups (24/20 in)
• 20 Walking Lunges
• 75 metre Run
• 10 Broad-Jumps
• 10 Push-Ups
• 150 metre Run
• 10 Burpees
• 20 Box Tricep Dips (24/20 in)

WORKOUT 15

Part A

5 Rounds for Load

• 8 Bench Presses
• 8 Deadlifts
• 8 Back Squats

Rest 3 minutes between rounds

Part B

• 10 Rounds for Time
• 250 metre Row
• 25 metre Burpee Broad Jumps
• 25 Sit-Ups

Time Cap: 40 minutes

For Part A, establish a load where you can perform the prescribed reps for each movement unbroken. Once weight is established, perform 5 rounds of 8 Bench Presses, 8 Deadlifts, and 8 Back Squats. Rest 3 minutes after each round.

For Part B, with a running clock, perform the prescribed work in the order written for 10 rounds.  Athlete has 40 minutes to complete the workout.

Score A is the heaviest load successfully lifted for each of the movements unbroken. Score B is the time on the clock when the last round of the Sit-Ups is completed.

Tips and Strategy

Part A is a pure strength circuit that includes Bench Press, Deadlifts, and Back Squats. Pick a weight that allows you to complete 8 unbroken reps of each exercise with good form. There should be little to no rest between transitions. After each round, rest for 3 minutes.

For Part B you should find a pace that you are able to maintain for the entire 10 rounds. The time cap for Part B is 40 minutes.

Scaling Options

You can scale the Workout by decreasing to half of the reps for Part A and from 10 to 5 rounds for Part B.

If you enjoyed these Broad Jump Workouts, learn how to add Wall Walks, Tuck Jumps or Dumbbell Snatches into your training.