Burpee broad jumps test your strength, challenge your endurance, and push your explosive power to the limit. Should you have ever felt stuck in your CrossFit or strength routine, this dynamic move could be the transformative element you need. But nailing the technique takes more than just brute force—it’s about timing, control, and understanding how to land safely. Want to access the full potential of this exercise without burning out or risking injury? Let’s break it down step by step.
What Is a Burpee Broad Jump?
A burpee broad jump is like a power-packed combo move—it takes the intensity of a burpee and adds an explosive jump to test your strength and stamina.
You start with a quick squat-to-plank, push up, then spring into a horizontal leap, firing up your legs, core, and shoulders all at once.
It builds explosive power while testing full-body strength, engaging multiple muscle groups in one fluid motion.
The farther you jump, the more you challenge your cardiovascular endurance.
Whether you’re grinding through a CrossFit WOD or tackling Hyrox, this move pushes your limits with every rep, making you stronger and faster.
Proper Technique for Burpee Broad Jumps
Start with your feet shoulder-width apart to keep your body aligned as you drop into the squat and kick back into a plank.
At the moment you jump forward, swing your arms back for momentum and land softly with bent knees to protect your joints.
Keep your core tight and hands about 12 inches apart to stay balanced and controlled throughout the movement.
Starting Position Alignment
To nail the initial position for burpee broad jumps, stand tall with your feet shoulder-width apart and your hands behind the line—this keeps your alignment tight from the initial move. Your starting position alignment sets the stage for a powerful movement, so engage your body strength by keeping your core tight.
In Burpee Training, small mistakes like slouching or misplacing your hands lead to common mistakes later. Jump correctly by staying balanced and explosive, key for plyometric training. A strong start means better control, helping you land safely and move efficiently.
Focus here, and the rest flows smoother.
Jump and Landing Mechanics
Nailing the jump and landing in burpee broad jumps starts with generating explosive power. Bend your knees, swing your arms back, and drive through your lower body to maximize jumping distance.
Keep your core tight to stabilize your upper body as you take off and land. Control your foot placement—land with feet shoulder-width apart, knees bent to absorb impact.
Avoid overstepping to maintain balance and protect your joints. Engage your core throughout to stay aligned and breathe easier.
Recall, both feet should leave and hit the ground together for smooth landing mechanics, reducing strain and boosting efficiency.
Benefits of Incorporating Burpee Broad Jumps
Since burpee broad jumps work your entire body at once, they’re a powerhouse move for boosting strength and stamina.
Combining a traditional burpee with an explosive jump forward, they build explosive lower body power, helping you leap higher or sprint faster. They also ramp up cardiovascular endurance, keeping your heart pumping and lungs working hard.
The repeated explosive motion builds muscular endurance, so you won’t gas out as quickly during workouts. Whether you’re after strength and power or looking to improve your performance in sports, this move improves functional fitness by mimicking real-world movements.
Plus, they torch calories while testing your agility and grit.
Common Mistakes and How to Fix Them
Burpee broad jumps pack a serious punch for fitness, but small slip-ups can throw off your form and even lead to injury. To improve your Burpee Broad Jump, focus on avoiding these common mistakes. Poor landing mechanics strain your knees—bend them slightly and land softly. Don’t rush; explosive power comes from control, not speed. Keep your hands shoulder-width apart for stability. Engage your core to build strength and protect your back. Finally, monitor your effort to balance cardiovascular fitness without burning out.
| Mistake | Fix | Why It Matters |
|---|---|---|
| Stiff landings | Bend knees, land softly | Protects joints, improves agility |
| Rushed reps | Prioritize control over speed | Maximizes power and agility |
| Wide/narrow hand placement | Keep hands shoulder-width | Boosts stability for push-ups |
| Sagging core | Engage abs throughout | Builds strength, prevents injury |
| Ignoring RPE | Pace yourself | Sustains cardiovascular fitness |
Small tweaks make a big difference. Focus on form to get the most from this explosive move.
Training Drills to Improve Explosive Power
To boost your explosive power for burpee broad jumps, start with plyometric jump variations like box jumps and medicine ball slams.
Combine these with strength and speed drills such as explosive squats and resistance band exercises to build full-body power.
These drills help you generate more force and move faster, making your jumps more effective.
Plyometric Jump Variations
Should you be seeking to improve your explosive power, plyometric jump variations like tuck jumps, box jumps, and lateral jumps can be transformative.
These plyometric exercises fire up your fast-twitch muscles, boosting leg strength and helping you jump higher. Add them to your training routine 2-3 times weekly, but don’t skip recovery—your muscles need it.
Focus on landing softly with bent knees to protect joints and maximize gains. Over time, you’ll notice sharper athletic performance, whether in CrossFit or everyday movement.
Just stay consistent; studies show plyometrics can spike explosive strength by 30% in weeks. Ready to leap forward? Start small, build smart.
Strength and Speed Drills
Because explosive power separates good athletes from great ones, mastering strength and speed drills is key for leveling up your CrossFit performance.
Start with plyometric exercises like box jumps to build leg power for smoother burpee broad jumps. Add speed drills, such as sprint intervals, to boost quick changes mid-workout.
Resistance training—think weighted jump squats—strengthens muscles for explosive power. Agility drills like ladder runs sharpen footwork, while dynamic stretches prep hips and hamstrings for peak performance.
Mix these drills to maximize results, and you’ll notice faster, stronger movements in every workout. Consistency is your secret weapon here.
Integrating Burpee Broad Jumps Into Workouts
Should you be seeking to elevate your CrossFit routine, burpee broad jumps can be a transformative element—blending strength, speed, and stamina into one explosive movement.
To integrate them into your training plan, start by adding them to HIIT sessions for endurance and explosive power. Pair them with exercises like kettlebell swings or box jumps for a balanced workout. Aim for 2-3 sessions weekly, allowing recovery to prevent burnout.
Mix in tuck or lateral jumps to challenge coordination and different muscles. Track progress by counting jumps or measuring distance to see improvements. Keep it varied to stay engaged and avoid plateaus.
Advanced Variations for Increased Challenge
Once you’ve mastered the basics of burpee broad jumps and worked them into your CrossFit routine, it’s time to kick things up a notch.
Try weighted burpees by holding a medicine ball or dumbbells to boost strength.
Swap broad jumps for explosive tuck jumps to fire up your quads and core. Lateral burpees with side jumps improve agility and hit different muscles.
Pause at the bottom of your push-up to increase time under tension for better endurance.
Mix in alternating foot landings during jumps to challenge coordination.
These advanced variations turn a simple move into a powerhouse full-body workout.
Conclusion
Consider burpee broad jumps like launching a rocket—power builds in your legs, energy surges through your core, and *boom*—you’re flying forward. But just like a smooth landing matters most, nailing your technique keeps you strong and safe. Stay light on your feet, trust the momentum, and soon you’ll own this explosive move. Every jump inches you closer to that next-level strength—no crash landings, just progress. Ready? Go touch the sky.