How to improve Standing Broad Jump (Part 2)? Simple Strengthening

Standing Broad Jump (Part 2) - A test of dynamic power of the legs.


Strengthening Exercise

The hip flexor muscles are actually the muscles that run alongside your hips. By strengthening your hip flexor muscles you can improve performance in various other activities such as running, jumping and kicking. When we pull the legs in towards the chest, the legs forms 90 degrees, which is perpendicular to the body. At this point, the hip-flexor muscle is not engaged as much. It is only when it crosses the more than 90 degrees, meaning the knee going towards the body, that the hip-flexor, which is the muscle between the quadriceps and the abdominals, will be exercising. If you pull in and the knee touches the chest, the hip-flexor is worked even harder for this exercise.

Training for it
Doing 10 of these x 3 sets will help build the hip-flexor muscles. Do this on alternative days. After this exercise, allow rest to take place the next day. There are variety of these type of exercises as well.


Kiplimo Chemirmir - One of the top Kenyan runner showing how to strengthen the hip-flexor.

This exercise will enable us to engage the hip-flexor muscles, thereby allowing a better extension of the knee so that one can land further during a broad jump.

Picture 2A - Knee Extension while in mid-air, the key to a better jump is a strong hip-flexor muscles. The feet, calves and quadriceps muscles will only help before the take-off only.

Picture 2B- A progression from the jump above. The knee extension allows one to go further. Upon landing, one should land with hands from high up in the air coming to the front bringing the hands infront, possibly touching the ground.