Broad Jump → Sprint 10m
How to Do It
Perform a maximal broad jump, and on landing immediately transition into a 10-metre acceleration sprint without a pause — converting the landing into the first driving strides. Drive the arms and lean forward into the acceleration. Reset and repeat with full recovery between efforts. Emphasize a seamless jump-to-sprint transition.
Why It Works
Links explosive horizontal jumping power directly to sprint acceleration, training the nervous system to convert a single powerful effort into continuous horizontal force production; develops the power-to-speed transfer and acceleration mechanics.
Hockey Transfer
Mirrors the explosive first push into top-speed acceleration in skating — converting an initial powerful drive into successive accelerating strides; trains the transition from standing power to building speed.
Coaching Cues
- "Stick and go — no pause"
- "lean and drive the arms"
- "first strides powerful"
Common Mistakes
Pausing on landing (breaking the chain); standing too upright in the acceleration; cutting the sprint short
Progression / Regression
longer sprint or resisted start
shorter sprint or jump-then-jog
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.
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