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how to improve standing broad jump?

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  • XFantasyX's Avatar
    15 posts since Apr '08
    • Hello fellow forumers and veterans

       

      Had my NAPFA test in poly.. the only station cmi is SBJ, i'm 18 year old, so the minimum grade to get a silver is 222cm.

      I did tuck jump before jumping and only managed to achieve 210cm.

      My retest is 12 Aug, which is about a week later. Any ideas on how to to get 12 more cm within a week? cry.png

      Thanks in advance.

       

  • gunner77's Avatar
    40,866 posts since Apr '06
  • Fatum's Avatar
    34,549 posts since Aug '05
  • AEW5001's Avatar
    17,672 posts since Jul '08
  • XFantasyX's Avatar
    15 posts since Apr '08
    • keep jumping.. so every day if i 10 sets of 10 counts of the vertical jump, will it help since i only have 7 days.

       

  • Susanteo2011's Avatar
    1,053 posts since Jul '11
    • Originally posted by AEW5001:

      means yr technique of jumping is wrong.

       

       

      right.........correct..........

       

       

      everyone knows the right way to jump is to jump..............backwards......

  • wayne471's Avatar
    118 posts since Jul '10
    • You can't really do anything about it since there's only a few days left. But here's what you can try to do

      1. Work out in the gym.  Doing barbell squats in the gym for strength and explosive power.. standing/seated calf raise helps too. Spread your work out to say, 1 training day and 2 off day. Oh, and don't forget your lunges too.

      2. Diet.. Stick to protein rich foods, and cosume about 250g - 350g of good carbs a day depending on your body weight (boneless chicken breast, flax seeds, oats, green lentils and salmons, and don't forget your greens. It helps you build muscles and strength.

      3. Drink more water before your IPPT.. You won't be able to perform if you're not properly hydrated.

      4. Keep jumping and try to get your techniques right.

  • gunner77's Avatar
    40,866 posts since Apr '06
    • when you want to jump that time.

      Dont look at the 222cm mark!

      look further!!

      keep jumping, do skipping.

  • Fatum's Avatar
    34,549 posts since Aug '05
    • Originally posted by XFantasyX:

      keep jumping.. so every day if i 10 sets of 10 counts of the vertical jump, will it help since i only have 7 days.

       

      well ... you can give it a shot, or you can suck thumb ....

      your call ...

       

  • ditzy's Avatar
    67,713 posts since Dec '03
    • SBJ is only technique, you can have really super muscles, but its still farked without the right technique.

  • Kuali Baba's Avatar
    24,120 posts since Nov '03
    • Here's one for you: tighten your shoelaces as far as possible. That may be where you're losing power.

  • XFantasyX's Avatar
    15 posts since Apr '08
    • Thanks guys for the suggestion, I will implement them immediately.

       

      Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?

  • wayne471's Avatar
    118 posts since Jul '10
    • Originally posted by XFantasyX:

      Thanks guys for the suggestion, I will implement them immediately.

       

      Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?

      Not shoes.. It's probably just a bad habit.

  • Kuali Baba's Avatar
    24,120 posts since Nov '03
    • Originally posted by XFantasyX:

      Thanks guys for the suggestion, I will implement them immediately.

       

      Oh yea, another error which I have is when i jump, i often tend to double jump when I land on the mark. Shoe problem?

      Keep your knees bent and close to your chest for as long as possible to soften the landing.

  • MsnAngersMe's Avatar
    2 posts since Apr '08
    • Practice jumping the correct method until u get it right… Strengthen your core muscles in the gym with squats and deadlifts.

  • Queen of sgForums
    驚世駭俗醜不啦嘰 moderatress
    FireIce's Avatar
    247,192 posts since Dec '99
  • BanguIzai's Avatar
    7,563 posts since Mar '10
  • Queen of sgForums
    驚世駭俗醜不啦嘰 moderatress
    FireIce's Avatar
    247,192 posts since Dec '99
  • 2009novice's Avatar
    923 posts since Oct '09
  • Fcukpap's Avatar
    7,292 posts since Dec '09
    • keep trying with the right technique...and lose a little weight before actual test...

      1. Feet shoulder width apart, toes lined up
      2. Swing your arms a bit and get your body ready for takeoff
      3. Lean forward slightly, and bend your knees to a bit above parallel
      4. Explode up and out with your legs and swing your arms forward
      dun fall flat on your face or buttock ar....
  • FirePig's Avatar
    1,585 posts since Mar '08
  • Queen of sgForums
    驚世駭俗醜不啦嘰 moderatress
    FireIce's Avatar
    247,192 posts since Dec '99
  • alize's Avatar
    3,369 posts since Dec '10
    • I got A for SBJ, so my trick is:

      Let your feet be the foremost part of your body during the jump, tuck them in.

      If you do this properly, you will not even risk falling on your ass. Land like a ball, rolling forward and using your hands to break the fall. Keep your feet planted so the distance can be recorded.

      This was the only station I passed Smile Now I’m downgraded, don’t give a shit anymore.

      Edited by alize 01 Sep `11, 2:09AM
  • BanguIzai's Avatar
    7,563 posts since Mar '10
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