How to Master the Broad Jump for Maximum Distance — Transcript

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1. 0:00yo what's going on guys Chris Barner
2. 0:01here overtime athletes and for today's
3. 0:03video we're going to take a deeper dive
4. 0:04deeper look into the broad jump I teamed
5. 0:07up with my brother coach Usama from 54
6. 0:09performance he brought some guys down
7. 0:11who are going to perform in the combine
8. 0:14um and we went over a couple different
9. 0:17drills and this one was where we go into
10. 0:19a deeper dive with the broad jump now
11. 0:22contrary to some belief obviously
12. 0:24there's technique in all of these drills
13. 0:25they tell you exactly what the drill is
14. 0:27so there's some ins and outs as far as
15. 0:29teaching it broad jump is huge to some
16. 0:32coaches it's definitely one of those
17. 0:33that if you have a monster broad jump
18. 0:35you can catch the coach's eye the thing
19. 0:38that you don't want to do as an athlete
20. 0:39is be below average so if some of these
21. 0:42techniques and drills from a technical
22. 0:44standpoint or biomechanic standpoint
23. 0:46that we can assist some of these
24. 0:47athletes into going from above average
25. 0:49to average and then some of those who
26. 0:51are average to above average that's what
27. 0:53we're looking to be able to do right so
28. 0:56we want to make sure that we can get
29. 0:58them into those upper levels this is
30. 1:00obviously a great drill again each
31. 1:02organization each coach each Scout
32. 1:05places different emphasis I've seen some
33. 1:07where it's like obviously you just
34. 1:09traditional 40 right and then it also
35. 1:11depends on the position but if this is
36. 1:13one of those drills where you can really
37. 1:15kind of uh open some eyes if you put
38. 1:18together a great horizontal force uh
39. 1:21which that's testing out here we're
40. 1:23going to go over some of the simple
41. 1:25technical things then I'm also going to
42. 1:27you know go over me and Coach are going
43. 1:28to review some of the things that
44. 1:30what they need to look for when they're
45. 1:31performing the test so I hope you guys
46. 1:33enjoy this let's get into it rip off a
47. 1:36couple reps only need about
48. 1:40[Music]
49. 1:4480% hey Co just FY Tristan just hit a PR
50. 1:48did he yeah what' you hit 10 ft he just
51. 1:52hit a PR his best has been like at
52. 1:5580% his best has been like uh you got to
53. 1:58love it you fired up yeah the camera the
54. 2:01camera is at a couple inches right dude
55. 2:04I love it hey so just a couple things
56. 2:06that I that I want you guys kind of you
57. 2:08know from a principal standpoint but
58. 2:10again find your Rhythm find your timing
59. 2:12it's just a couple things I see so broad
60. 2:15jump right played baseball or we've all
61. 2:18thrown a football right if I'm throwing
62. 2:21a baseball and I want to throw it as far
63. 2:22as I can right am I going to throw that
64. 2:25in air am I going to throw that thing on
65. 2:28a line or am I going to give myself a
66. 2:30little Arc naturally you're going to put
67. 2:33some arc on it same thing goes here all
68. 2:35right so you can to have all the speed
69. 2:37all the Velocity in the world right but
70. 2:39if I jump straight I'm cutting off
71. 2:41inches so as much as that was a 10t
72. 2:43great jump you had another five in the
73. 2:46tank right so what I tell guys line up
74. 2:49line up their toes right stay long stay
75. 2:53tall and immediately right I lock in
76. 2:56here's what I like to do know your
77. 2:58number know your your number where
78. 3:00you're jumping around try to find that
79. 3:03on the
80. 3:04tape some guys some coaches will even
81. 3:06kind of like if you ask them you know or
82. 3:09somebody put put kind of a marker where
83. 3:11you want to go just so you know where
84. 3:13you're going now I know and I have it
85. 3:15locked in now after that after I lock in
86. 3:18where I know I want to go now my eyes
87. 3:21are up if my eyes are down I'm probably
88. 3:24going to shoot down does that make sense
89. 3:26and I'm not getting that Arc I want just
90. 3:28like if I threw a baseball right I'm not
91. 3:31going to look straight and throw it up
92. 3:33right I'm looking where I'm throwing
93. 3:35that and going same thing the other
94. 3:38thing I like to think about just as a
95. 3:40visual cue is after you swing down right
96. 3:44and you hinge forward well let me slow
97. 3:46down real quick when you go to throw
98. 3:49down and hinge forward you guys
99. 3:50naturally did it good the biggest thing
100. 3:52I want to see though when I swing down
101. 3:55as long arms you like to use one lever
102. 3:57right this is two levers does that make
103. 4:00sense so we were talking about it
104. 4:01yesterday if I'm running here versus
105. 4:03when I'm running here I just get more
106. 4:05power that's all so just naturally you
107. 4:07want to open up at the bottom so I got
108. 4:09big long arms right and I want to hinge
109. 4:12forward you guys did it naturally pretty
110. 4:14good you just don't want to be torso
111. 4:17upright you want to be able to throw
112. 4:18your hips back and I'm hinged forward
113. 4:21next what I was going to say right is a
114. 4:24visual cue is I like to think like if my
115. 4:26belly button on a straight line it's
116. 4:28that Arc I would like to thr throw you
117. 4:31what I'm saying so I'm at that 45° does
118. 4:33that make sense so you want to throw
119. 4:35after you throw yourself boom and then
120. 4:38as I come down I Collapse and my feet
121. 4:42right I want to land low I want to land
122. 4:45low in a squat position I don't want to
123. 4:48cut myself off so what you did was you
124. 4:51jump straight out boom and you landed
125. 4:53here now look at my torso position again
126. 4:57this is going to take repetitions to
127. 4:58learn how to land here it is a skill but
128. 5:02if I were to land from this position and
129. 5:05actually allow my feet to come under a
130. 5:08little bit more right without falling
131. 5:09backwards again it's a skill we got to
132. 5:11practice you just gained another two
133. 5:13three Ines anytime I land here right I'm
134. 5:18sacrificing a couple inches right we
135. 5:20could just see boom I allow myself to
136. 5:22land here and stick it you get what I'm
137. 5:25saying but you're going to have to
138. 5:27practice that you're going to have to
139. 5:28rep it does that make sense
140. 5:30cuz they obviously don't let you step
141. 5:32back and obviously you want to shoot up
142. 5:35boom and then almost like it's not like
143. 5:38a long jump where you're throwing your
144. 5:39feet out there but you got to allow
145. 5:42yourself to come to that and it's like
146. 5:44almost a perfect position where I'm not
147. 5:46torso here but torso here so just think
148. 5:49if I'm standing over say somebody's
149. 5:50standing over there they want to read
150. 5:52your shirt just enough to read your
151. 5:54shirt good lock in
152. 5:59not bad that was better allow yourself
153. 6:01to keep going you're kind of throwing
154. 6:02those feet down hard and you're almost
155. 6:04stopping yourself a little bit almost
156. 6:06think like Hang Time hang time that's
157. 6:08the only thing I would think about for
158. 6:11you my
159. 6:13bad good still just a little flat still
160. 6:17a little flat wasn't too bad yeah a
161. 6:19little bit also o ice you were looking
162. 6:22down at 8 ft the old time you want to be
163. 6:25looking way in front of it okay
164. 6:29there you go
165. 6:31oh was was about to be another PR if you
166. 6:34just stuck it that's it though so that
167. 6:36so you're going to just you're practice
168. 6:38and I promise you the more you stick
169. 6:40that Landing the more you're going to
170. 6:42get better at
171. 6:45it good you just still had eyes down
172. 6:48that's all good that decent jump but
173. 6:49your eyes were down straight the whole
174. 6:51time your your eyes shouldn't be able to
175. 6:53see the turf it should be up here that's
176. 6:55the air right before I no like you want
177. 6:57to
178. 6:58be boom you get what I'm saying like I'm
179. 7:01throwing my out bang and I'm
180. 7:04sticking you know what I'm saying so
181. 7:05when they teach it obviously you got
182. 7:06momentum and you're going out but
183. 7:08they're teaching right rib cage open up
184. 7:11and then they're teaching throw it out
185. 7:13we're just reducing that down just a
186. 7:15slight little bit you get what I'm
187. 7:17saying so you're still throwing that out
188. 7:2045 up at that Arc and then once you
189. 7:24you're kind of coming down you'll know
190. 7:26and then you throw those feet out a
191. 7:28little bit tuck them in front of you you
192. 7:29just like you you guys both did that I'm
193. 7:31not going to over Coach that at all you
194. 7:32guys did that perfect it's just a matter
195. 7:34of getting out a little
196. 7:36bit
197. 7:38huh good on leading you chop yourself
198. 7:41just a little bit that's all good on
199. 7:43leading though that's how that's how
200. 7:45youed you extended a little bit more
201. 7:47hang time you know what I mean I didn't
202. 7:48see where that was did you see what you
203. 7:50were doing is just watch my eyes you're
204. 7:52going up and then whenever you think
205. 7:55about like swinging you're going to look
206. 7:57down and then you went up again and then
207. 7:59you went down again and that's just
208. 8:00going to end up messing with your
209. 8:02projection angle because you're looking
210. 8:03at two different end points look at one
211. 8:05end point okay just look as far as you
212. 8:07can that way keep your eyes there the
213. 8:09whole time no matter how many prep work
214. 8:10you do we're trying to just stay there
215. 8:13and then you go ahead and jump with it
216. 8:15that's all that's all he's asking you to
217. 8:20do I'm bad I'm bad again same thing
218. 8:23throw it out and just pretend
219. 8:26you're a kid and you're jumping over a a
220. 8:28pond you know what I'm saying a stream
221. 8:30like at the end of the day like I got to
222. 8:32get there you know what I'm saying so
223. 8:34naturally your body's going to figure it
224. 8:35out like practice practice practice this
225. 8:38thing we're sharing and then it's like
226. 8:40let me get my big jump in you know what
227. 8:42I'm saying that's all let's go let's go
228. 8:44come on make it man kid jumping over a
229. 8:51river good jump though man you
230. 8:54consistently at your PR wait wait wait
231. 8:56stand right there
232. 9:00yeah
233. 9:00121 121 hey I would try bringing your
234. 9:04feet in just Tad because once you
235. 9:07eccentrically load your feet come in
236. 9:09anyway you ever notice that so you start
237. 9:12wide but most of the time right and you
238. 9:15like to produce torque like your knees
239. 9:17don't come in you actually when you go
240. 9:19to do this bring come in and you
241. 9:21actually externally rotate to produce
242. 9:24Force so like start there does that make
243. 9:27sense so start like right underneath
244. 9:28your hips
245. 9:32better jump better jump I don't know
246. 9:36coach if you saw this but you're very
247. 9:38vertical right before you jump so what
248. 9:42we want to do is we want to be able to
249. 9:43go here and then shift the weight to
250. 9:46here I should be if I were to stop my
251. 9:49jump right at the end of the Swing you
252. 9:52should just fall forward right and
253. 9:55that's how you know you're at the right
254. 9:57spot this is right before you go keep
255. 9:58your eyes up
256. 9:59we're here one I'm on the balls of my
257. 10:03feet two I'm on the balls of my feet
258. 10:06three I'm on the balls of my feet and
259. 10:07I'm going to jump out now we SH now
260. 10:09where your eyes though keep looking that
261. 10:11way right yeah there you go shift
262. 10:20shift he's still a little upright he
263. 10:22he's a little knee dominant you're a
264. 10:24little bit of a knee dominant jumper
265. 10:26it's not not bad at all it's just when
266. 10:28you come down you're bending at the knee
267. 10:30a lot and you're using a lot of knee to
268. 10:32get out there so when you come down you
269. 10:34want to think shoulders almost like I we
270. 10:36going say like look out the window right
271. 10:38so it's like I'm coming down and my
272. 10:40shoulders when I'm on that last phase
273. 10:42are clearing right now you're coming
274. 10:45down and they're not clearing does that
275. 10:48make sense remember your your your your
276. 10:52glutes are a much bigger motor right
277. 10:55than across your knee so we're just
278. 10:57trying to get you to tap into that right
279. 10:59now you're probably pretty confident
280. 11:01right with working through the knee a
281. 11:03little bit more which is fine right if
282. 11:06you're playing like basketball and you
283. 11:08got to get up quick and your torso's
284. 11:10upright for these purposes let's use our
285. 11:12ass let's get out there you get what I'm
286. 11:14saying get to the angle yeah get to the
287. 11:16angle and then drive okay keep your eyes
288. 11:18up eyes
289. 11:21up yeah much better much better though
290. 11:26and it can improve that's the good thing
291. 11:28anytime you can find stuff that you can
292. 11:30improve upon that's exciting cuz it's
293. 11:32like if I'm 93 and I'm doing it this way
294. 11:35oh let me tap into my glutes now
295. 11:37sudden it actually hinge forward now I
296. 11:39might unlock a couple more inches it's
297. 11:41not is what it is you know what I mean I
298. 11:44know you hate me for this what cuz I
299. 11:46made y all do this as well but real
300. 11:49simple
301. 11:50man I meanes he let's just put a little
302. 11:53bit of fear in you
303. 11:55okay let's go for it rest inur jump on
304. 11:59that care about those cuz I know you
305. 12:01don't about yours um and if they break
306. 12:02yeah so personally I don't care about
307. 12:04mine I am however willing to put my
308. 12:06money on the line and buy another huddle
309. 12:08you know what actually know I don't want
310. 12:09to break the
311. 12:11Huddle I don't want to be that guy I'm a
312. 12:14guest here man I'm not worried about
313. 12:17it it would have made good TV too man
314. 12:20it's okay I'm about to make
315. 12:23a there we go I just made a pyramid for
316. 12:26thing about that is don't land your
317. 12:27heels and fall on your ass please yeah
318. 12:29yeah you SLP you're an athlete play ball
319. 12:33get over that stream let's
320. 12:35go let's
321. 12:38go we like it that's better that's
322. 12:42better
323. 12:4393 yeah good work man well done
324. 12:46sometimes you just need the fear in
325. 12:48it also too for you another good one is
326. 12:51like put two and a half pound plates in
327. 12:53your hands for your arm swing and then
328. 12:56once you come you know you can land with
329. 12:58them there now you can get more
330. 13:00aggressive with your Landing practice
331. 13:02practice practice then take them away go
332. 13:04for it do yours now bring your knees up
333. 13:06good that's it that's how it wants to
334. 13:07feel when you're there so you're a
335. 13:09little straight on that one still same
336. 13:12trajectory yep yep yep yep you don't got
337. 13:14to let the arms come back you can it's
338. 13:16just a little different but yeah you
339. 13:17just shot
340. 13:18straight bring the lights
341. 13:22through so coach what I was saying for
342. 13:24him was just that when he's in the
343. 13:25middle of his jump he gets to his max
344. 13:27extension and then the further Le he can
345. 13:29he can bring his legs through in this in
346. 13:31the middle of the jump is like here and
347. 13:34I just want him to be able to full cycle
348. 13:36to make that Landing better and then get
349. 13:38those few inches just from the momentum
350. 13:42cost hey there you go good work that's a
351. 13:47great one what was that it was
352. 13:50104 104 I expected I the how long you
353. 13:54got how long you got how long I got for
354. 13:57training to your date he go pro March
355. 13:5915th you keep practicing that and you
356. 14:01keep practicing hinge forward I expect 3
357. 14:044 Ines on top of both of you guys
358. 14:06especially with the training you know
359. 14:08what I mean that's the cool thing is
360. 14:10like usually your broad jump is your
361. 14:11broad jump but every now and then you
362. 14:13can mix a little bit of the technique in
363. 14:16and actually squeeze in and put you in a
364. 14:18different tier you know what I mean both
365. 14:19of you watching both of you guys if you
366. 14:21hinge and you land that properly again
367. 14:24and then it all starts just know your
368. 14:25checkdowns what's on the priority list
369. 14:28trajectory you know you it's it's it's
370. 14:32hinge you know what I'm saying you
371. 14:34everything looks good and your last
372. 14:36priority is just your Landing yours
373. 14:38one's trajectory but here's the thing
374. 14:41that's why you got to practice at a
375. 14:42certain percentage because you guys
376. 14:44could go nail this and if you're five
377. 14:48for 10 on
378. 14:49technique well if you run one of those
379. 14:52in there and you shoot straight you just
380. 14:54messed up your whole test you know what
381. 14:55I'm saying so it's like try to get
382. 14:57consistent with all your reps where
383. 14:59you're in that 9 for 10 10 for 10 every
384. 15:02time you practice it and that's why I
385. 15:03say pull it down because if you go Max
386. 15:07effort jumps you're going to burn that
387. 15:08nervous system out there's a time in
388. 15:11place and he'll program that for you
389. 15:12guys but when you're practicing right
390. 15:16slow it bring that intensity down a
391. 15:18little bit have your checkpoints let me
392. 15:20get 10 for 10 at 50% and then all of a
393. 15:24sudden I throw a couple out there where
394. 15:26now I have juice where you're 10 for 10
395. 15:28over the course of three four weeks as
396. 15:29opposed to I got 10 Max effort jumps
397. 15:33last thing I'll add on Broad your second
398. 15:35jump is always going to be your best
399. 15:38typically usually what I do is I'll have
400. 15:41guys I think you had them perform a tuck
401. 15:43jump over there so it's like you want to
402. 15:44make sure even in the individual test
403. 15:47the nervous system is fired up for the
404. 15:49thing you're going to do so whether that
405. 15:51be a 40 whether that be a broad or
406. 15:54vertical right like so if it's a if it's
407. 15:57a 40 it's like I'm going to run I'm
408. 15:59going to get to the side and run a start
409. 16:01or two just to fire that nervous system
410. 16:03I don't need to run long right but I
411. 16:04need to fire that nervous system up same
412. 16:07thing here right throw a jumper or two
413. 16:10right make sure you get down perform
414. 16:11like a Mackenzie press up especially you
415. 16:13guys get more aggressive here cuz you
416. 16:15want to open up that anterior chain
417. 16:17right I want to be here I want to be
418. 16:19fired up in my glutes hit a jump or two
419. 16:21now I'm ready all right and I know my
420. 16:24second one the other thing too is first
421. 16:26one get on the board clean jump think to
422. 16:30yourself first jump you run too right
423. 16:33first jump clean jump good jump second
424. 16:37one I have my number right I'm wearing
425. 16:41the vicinity I want to be it's not maybe
426. 16:43the number the pr I was looking for but
427. 16:45now that second jump ball the out
428. 16:47you get what I'm saying I have my number
429. 16:49on the board if you up the first
430. 16:52one you got to think cuz if you mess up
431. 16:54that first one now you got to think I
432. 16:55got to get one on the board and I don't
433. 16:57have one on the board does that make
434. 16:59sense so your first one you want to
435. 17:00think clean give me a number second one
436. 17:04I'm going for broke there you have it
437. 17:06guys I hope this was extremely fruitful
438. 17:07for you hey if you're a coach or an
439. 17:09aspiring coach and you want to know a
440. 17:10little bit more of the ins and outs of
441. 17:12coaching the how and why of what we do
442. 17:15and just overall become a better Coach
443. 17:16I've actually put together a
444. 17:17certification if you're interested in
445. 17:19details you can check out the link down
446. 17:21below and I'll talk you guys next time