Broad Jump into Sprint
Athleticism
Legend
- player
- cones
- movement path
How it works
Build lower-body explosiveness by combining a standing broad jump with an immediate sprint in flag football context.
What you need
- cones
Your focus
The broad jump develops hip extension power used in explosive first steps off the line of scrimmage. Transitioning immediately into a sprint teaches the body to channel jump power into linear acceleration. This combined movement mirrors the explosive burst a receiver or ball carrier needs to create immediate separation.
Players line up behind a start cone; place a second cone 10 yards ahead.
Player performs a two-foot broad jump from behind the start cone, landing balanced.
Immediately upon landing, player sprints full speed to the 10-yard cone.
Walk back to recover; complete 5 reps each player.
Goal
You're there when your jump lands balanced and flows straight into a full sprint, no pause between them.
Helpful cues
- Swing your arms back before the jump
- Land on both feet and immediately push forward
- Don't pause, your sprint starts the moment you land
Adjust the challenge
Make it easier
Strip it back
Remove the sprint; focus only on the landing balance.
UpLVL it
Add the next challenge
Add a ball to carry during the sprint portion.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.