Broad Jump and Sprint Combo
Strength & Power
Legend
- player
- cones
- movement path
How it works
Combine a max-effort broad jump with an immediate sprint to build lower-body power and transition speed.
What you need
- cones
Your focus
The broad jump-to-sprint combo trains the ability to generate power and immediately transition it into linear speed , a movement pattern that occurs constantly in sports (rebound to sprint, tackle to chase, etc.).
Mark a jump start line and a sprint finish 10 yards beyond.
Crouch and swing arms back. Explode into a broad jump for maximum distance.
Land, absorb, and immediately sprint to the finish cone.
No pause between landing and sprint.
8 reps. Measure jump distance each rep.
Goal
You've got it when your jump distance stays consistent across all 8 reps even as fatigue builds.
Helpful cues
- Swing your arms back deeply before the jump, load the hips
- Land with both feet simultaneously and absorb with bent knees
- Sprint immediately, no pause on the landing
Adjust the challenge
Make it easier
Strip it back
Walk between the jump landing and the sprint for 2 reps to build the pattern.
UpLVL it
Add the next challenge
Perform two consecutive broad jumps before sprinting.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.