Broad jump and stick

What you need

Players

1 to 8 players

Time

5 to 8 min

Level

Beginner

Equipment

Tape

Ball fed by

Not needed

Space

Half a court

Setup

1. A start line of tape for each lane and distance marks every 50 cm (20 in) from about 1.5 m (5 ft) out.
2. Lanes about 3 m (10 ft) apart; one athlete per lane.
3. After each jump, hold the landing, then walk back to the start line.

How it runs

A standing long jump where the landing matters as much as the distance. Athletes swing the arms, jump forward off both feet, and stick the landing: feet planted, knees bent and still for two seconds before walking back. Tape marks show how far each jump went.

Time and reps: 3 sets of 4 jumps, about 60 s rest between sets.

Coaching points

• Swing the arms back as the hips sit back, then throw them forward as you jump.
• Land on both feet at once with the knees bent and tracking over the toes.
• Freeze the landing for two seconds: no extra steps, no wobble.
• Keep the chest up on landing.

Ways to change it

• Two or three jumps in a row with a stick at the end.
• Land on one leg for advanced athletes.
• Jump sideways for lateral power.

Make it easier or harder

Make it easier

• Jump a shorter distance and hold the landing for one second instead of two.
• Let a newer athlete start with a two-foot hop over a tape line.

Make it harder

• Move the tape mark farther out as the landings stay quiet.

Safety