Load the hips, launch as far as you can.
Swing the arms hard to add distance and absorb the landing with soft knees.
The broad jump is horizontal power in its rawest form, the quads and glutes have milliseconds to turn a deep arm-swing dip into maximum forward distance. Unlike a vertical jump, the landing arrives with forward momentum, so the same muscles immediately switch to absorbing force through bent knees. It earns a place in athletic training because it builds and tests explosive hip and knee extension with nothing but floor space.
Use a violent arm swing, dip fast rather than deep, and drive your hips forward at roughly a 45 degree angle instead of straight up. Most distance is lost by jumping too vertically or by a slow, hesitant dip.
Keep it low, something like three to five sets of two to three max-effort jumps with full rest. Power work rewards freshness, and tired jumps just rehearse being slow.
Before. Do them early when your nervous system is fresh, after a warm-up but before squats or deadlifts. Jumping at the end of a leg session produces mediocre jumps and sketchy landings.
