Broad Jump to Vertical

Broad Jump to Vertical

The Broad Jump to Vertical is a powerful and explosive exercise that targets multiple muscle groups in your lower body. This combination exercise is especially beneficial for athletes looking to improve their jumping ability, overall lower body strength, and explosiveness. It requires minimal equipment and can be done at the gym or in the comfort of your own home. During the Broad Jump phase of the exercise, you generate force through your legs and propel yourself forward as far as possible, engaging your glutes, quads, hamstrings, and calves. This helps build strength, power, and stability in your lower body, which are essential for various sports and activities. Once you land from the Broad Jump, you quickly transition into the Vertical Jump phase. You explosively jump upwards, driving through your legs and activating your glutes and quads. This vertical component helps improve your vertical leap, essential for sports like basketball, volleyball, or even for those seeking to enhance their overall leg power. By combining these two jumps, you train your muscles to have a seamless transition from horizontal force generation to vertical force production. This exercise targets both fast-twitch and slow-twitch muscle fibers, enhancing your overall athletic performance and helping you to achieve explosive power. Remember to warm up properly before attempting the Broad Jump to Vertical exercise and use proper landing mechanics to maintain joint health and prevent injuries. Add this exercise to your training routine and watch as your lower body strength and explosive power skyrocket.


  • Start by standing with your feet shoulder-width apart.
  • Bend your knees slightly, preparing to jump forward.
  • Swing your arms backward to generate momentum.
  • Jump forward as far as you can, using your arms to help propel you.
  • As you land, immediately go into a squat position.
  • From the squat position, explosively jump as high as you can.
  • Extend your arms overhead as you jump.
  • Land softly and repeat the sequence for the desired number of repetitions.
  • Make sure to engage your core and maintain proper form throughout the exercise.
  • Remember to always warm up before attempting any high-intensity exercises.

Tips & Tricks

  • Focus on explosive power in the legs to generate maximum height in the vertical jump.
  • Practice proper technique for both the broad jump and the vertical jump to optimize results.
  • Incorporate strength training exercises such as squats and lunges to improve lower body strength.
  • Engage your core muscles throughout the entire movement for stability and control.
  • Include plyometric exercises like box jumps or tuck jumps to enhance power and explosiveness.
  • Ensure you have a firm and stable surface for landing to prevent any injuries.
  • Gradually increase the distance of your broad jump to challenge your muscles and enhance overall performance.
  • Maintain a balanced diet with adequate protein to support muscle recovery and growth.
  • Stay hydrated before, during, and after workouts to optimize performance.
  • Make sure to warm up properly before attempting the exercise to help prevent injuries.


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