Standing Broad Jumps
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Hey guys,
Thanks for the tips for chin ups, I managed to pull 8 for my IPPT yesterday over like 1 month training from an initial 2. But I failed SBJ. So now I hope to train SBJ in like 2 weeks? Is it possible?
I need a 216 to pass, but my max currently is only 207. Alot of people say its the technqiue, but I don't get it, what is the technique? I'm really quite confused. I used to be able to jump 234 to get a gold in the army but I think I lost that touch, no matter how hard I jump, I still get around 210 damm it. So hope you guys can help me here once again thanks. Err, so the questions are:
What is the technique I should use and how is the technique executed?
How long do I need to train to see improvement as my bday is coming soon in like 1 month time and window is closing soon.
What trainings should I do? (Alot of friends suggested skipping, jumping up the stairs, frog jumps!?!)
Thanks =)
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technique is the ability to coordinate all important and necessary movements to achieve the best result.
first you need to know what movements to assist the jump.
second, the timing to execute those movements.
for example, try jumping without swinging your arms, keeping them behind your back al the time and compare it with the result you got with swinging your arms.
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This is what I think....
Physics:
1) Jump at 45 degrees to the horizontal for maximum distance in projectile motion.
2) Use the momentum of your arm swing to go further. Timing is importantTechnique:
1) Swing your arms. Jump when the momentum is forward, i.e. lift off when the arm is at the most front. As mentioned earlier, timing.
2) Bring your knees very close to your body when you jump. This is to allow a longer landing time, so you land a bit further. Do some lower abs, butt and hamstring training. Need butt and hamstrings to be flexible, so stretch before jumping
3) Remember to bend your knees a bit before jumping to allow the explosive power of your thigh muscles to come into effect. I have seen pple jumping without even bending knees much... Dunno why...
4) Do glutes/butt activation exercises (means just warm it up by contracting it and relaxing it).
5) Look far ahead. Aim for 250. Like that easier to reach 216. Dunno why... Psychological perhaps?Training:
1) Do HIIT. You lose body fat plus training explosiveness of thigh muscles. Great for SBJ as well as 2.4 km and shuttle runs. Might as well this than frog jumps or skipping as it helps with 3 of the stations. Losing the weight can also help you in your chin ups.
2) Play basketball?
3) Do weighted jumps if you are well-conditioned enough (at least I do that in gym with an empty barbell [~20 kg]).
4) Do back squats. Train up strength as well.
5) Do stretching exercises for butt, hamstrings before sleeping the few nights before.
6) Do leg raises (hip training) -
i girl i jump 255 leh.
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Originally posted by rhappy86:
Hey guys,
Thanks for the tips for chin ups, I managed to pull 8 for my IPPT yesterday over like 1 month training from an initial 2. But I failed SBJ. So now I hope to train SBJ in like 2 weeks? Is it possible?
I need a 216 to pass, but my max currently is only 207. Alot of people say its the technqiue, but I don't get it, what is the technique? I'm really quite confused. I used to be able to jump 234 to get a gold in the army but I think I lost that touch, no matter how hard I jump, I still get around 210 damm it. So hope you guys can help me here once again thanks. Err, so the questions are:
What is the technique I should use and how is the technique executed?
How long do I need to train to see improvement as my bday is coming soon in like 1 month time and window is closing soon.
What trainings should I do? (Alot of friends suggested skipping, jumping up the stairs, frog jumps!?!)
Thanks =)
Secrets to Pass IPPT: www.ns.sg/publish/etc/medialib/nsportal/mindef_services/register_for_ns.Par.0004.File.tmp/IPPTBooklet.pdf
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Originally posted by FireIce:
i girl i jump 255 leh.
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Originally posted by FireIce:
i girl i jump 255 leh.
no video no talk
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Originally posted by FireIce:
i girl i jump 255 leh.
O_O very interesting.... -
Originally posted by FireIce:
i girl i jump 255 leh.
Guys and girls weight is different, lighter person tends to jump further. -
how u know i not fat?
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i know that ppl who is good in volleyball is good at sbj. they could jump over the met easily.
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Originally posted by FireIce:
how u know i not fat?
Guy guys guy...! You're all saying the wrong stuff...! Must be nice...! Say stuff like...
"WAH~ FIREICE JIE JIE SO FIT...!" =P
Anyways... You've just officially kicked my ass in Stand Board Jump... xD -
hmm.. I normally look at 260, the swingin muz be forward when u jump then one last thing is u jump high to get far
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i post before how to do lah
but lazy to go find where my post
pls use the search function -
squat down
and stay there for 30 mins
do that 2 times per day
can jitao 245 rike me 1 :D
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Originally posted by gigabyte14:
squat down
and stay there for 30 mins
do that 2 times per day
can jitao 245 rike me 1 :D
wrong la.
squating and stay for 30 mins will train the endurance part.
eventually he will jump < 207
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Originally posted by eagle:
This is what I think....
Physics:
1) Jump at 45 degrees to the horizontal for maximum distance in projectile motion.
2) Use the momentum of your arm swing to go further. Timing is importantTechnique:
1) Swing your arms. Jump when the momentum is forward, i.e. lift off when the arm is at the most front. As mentioned earlier, timing.
2) Bring your knees very close to your body when you jump. This is to allow a longer landing time, so you land a bit further. Do some lower abs, butt and hamstring training. Need butt and hamstrings to be flexible, so stretch before jumping
3) Remember to bend your knees a bit before jumping to allow the explosive power of your thigh muscles to come into effect. I have seen pple jumping without even bending knees much... Dunno why...
4) Do glutes/butt activation exercises (means just warm it up by contracting it and relaxing it).
5) Look far ahead. Aim for 250. Like that easier to reach 216. Dunno why... Psychological perhaps?Training:
1) Do HIIT. You lose body fat plus training explosiveness of thigh muscles. Great for SBJ as well as 2.4 km and shuttle runs. Might as well this than frog jumps or skipping as it helps with 3 of the stations. Losing the weight can also help you in your chin ups.
2) Play basketball?
3) Do weighted jumps if you are well-conditioned enough (at least I do that in gym with an empty barbell [~20 kg]).
4) Do back squats. Train up strength as well.
5) Do stretching exercises for butt, hamstrings before sleeping the few nights before.
6) Do leg raises (hip training)Let me try... I also cannot make it for SBJ...
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Originally posted by alwaysdisturbed:
wrong la.
squating and stay for 30 mins will train the endurance part.
eventually he will jump < 207
den can star jump 45147537486 time everyday
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Originally posted by henshin:
Guys and girls weight is different, lighter person tends to jump further.where the fuck do u get such info?
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use your body's natural momentum... practise the motion till you find yourself moving foward fluidly.
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Hey guys, I was wondering if barbell squats is effective for SBJ? Been training for past few sessions and my hamstring has been aching like hell... or is it the calves that contribute more to the leap?
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back squats will definitely help a little
What I do in addition is to do light jumps with an empty barbell (20kg) on my back. Means training a bit on the explosive power of the quads.
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squat and jump to max height 300 times a day. confirm will improve.
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Eagle sounds like some buff mofo on steroids. =D
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Originally posted by BadzMaro:
Eagle sounds like some buff mofo on steroids. =D
i smaller size than seoti ok