Triple Broad Jump

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and ensure you have at least 20 feet of clear, flat space ahead.
2. Hinge at the hips and bend your knees slightly into a partial squat position.
3. Swing your arms back behind your hips to load your posterior chain for the initial takeoff.

How to do it

1. Explode forward by swinging your arms aggressively and driving through the floor, exhaling sharply on the takeoff.
2. Land softly on the mid-foot and immediately transition into the second jump, minimizing the time spent on the ground.
3. Complete the third jump with maximum effort and land in a controlled, athletic squat position to absorb the impact.
4. Maintain a rapid, rhythmic tempo where each jump feeds the momentum of the next without a full stop.

Form checklist

• Keep your knees tracking in line with your toes during every landing and takeoff to avoid valgus collapse.
• Engage your core throughout the movement to maintain a neutral spine and prevent lower back strain.
• Ensure your arm swings are synchronized with your leg drive for maximum horizontal displacement.
• Land with 'soft' knees and hips to safely absorb the landing forces.

Pro tips

• Focus on 'stiffening' your ankles upon contact with the ground to utilize the stretch-shortening cycle for more reactive power.
• Think about jumping 'out' rather than 'up' to prioritize horizontal distance over vertical height.

Make it harder

• Hold a light medicine ball at chest height to increase the load and demand on core stability.
• Perform the sequence on a slight uphill incline to increase the resistance against gravity and boost power output.

Frequently asked

What muscles does the triple broad jump work?

The triple broad jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the triple broad jump?

The triple broad jump requires no equipment — just your body weight.

Is the triple broad jump good for beginners?

The triple broad jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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