Broad Jump
How to Do It
From an athletic stance, swing the arms back and dip the hips, then explosively extend and throw the arms forward to jump forward for maximal distance. Land softly on both feet with bent knees and the hips back, sticking the landing under control. Reset fully before the next jump. Maximize horizontal projection each rep.
Why It Works
Trains horizontal power and rate of force development via triple extension projected forward; the broad jump emphasizes horizontal force production (hip extension) and the stuck landing builds eccentric deceleration strength.
Hockey Transfer
Directly mirrors the horizontal force production of skating acceleration and the explosive first strides; the forward projection trains the hip-driven push-off, and the stick trains deceleration and landing control.
Coaching Cues
- "Throw the arms, jump far"
- "drive the hips forward"
- "stick the landing, hips back"
Common Mistakes
Jumping up instead of out; falling forward on landing (no control); not using the arm swing
Progression / Regression
continuous/repeat broad jumps or jump-to-sprint
shorter jump or step back to reset
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library