Quads
Broad Jump to Sprint
The Broad Jump to Sprint is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
How to do it
- Stand behind a line, feet hip-width, arms relaxed.
- Load the hips into a quarter squat with the arms back.
- Jump forward as far as you can and land on both feet.
- As soon as you land, lean forward and accelerate into a sprint.
- Sprint the set distance, then walk back to recover.
Tips
- Land with the hips slightly forward so you can push straight into the first step.
- Keep the first sprint steps short and powerful.
- Pump the arms hard from the first step.
Common mistakes
- Landing upright and stopping before the sprint.
- Overstriding on the first steps.
- Landing on stiff legs.
Muscles worked by the Broad Jump to Sprint
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Broad Jump to Sprint alternatives
Same equipment
Different equipment
Easier
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Broad Jump to Sprint work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Broad Jump to Sprint good for beginners?
The Broad Jump to Sprint is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Broad Jump to Sprint?
For example the Box Jump, Broad Jump and Countermovement Jump. They train mostly the same muscles.
How do you make the Broad Jump to Sprint harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.