How many reps of the single-leg broad jump should you do per leg when you are new to the exercise?

Work 3 sets of 3 reps per leg with close to full recovery between jumps, since fatigue on a single leg shows up fast as sloppy landings. Track distance per leg and only add reps once both sides land equally well.

How do you make the single-leg broad jump easier or harder?

To make it easier, jump for a shorter distance or let the free foot touch down for extra balance on landing. To make it harder, stick the landing and hold it for a full three-count, or add a lateral component like the lateral bound to broad jump.

What is the single-leg broad jump good for and when should you skip it?

It exposes and builds true single-leg power, which is why it shows up so often in athletic testing and return-to-sport programs. It is a poor first single-leg drill if you have not built basic single-leg strength and balance yet, and a poor choice with any current knee instability.

Advanced

Single-Leg Broad Jump

This drill measures and builds true single-leg horizontal power and the ability to decelerate a broad jump on one leg. It is a common athletic testing and training tool, but the landing forces are high, so solid single-leg strength and landing control are prerequisites.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Balance, Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Balance on one leg with a soft knee and the torso hinged slightly forward.
2
Swing the arms back and load the hip into a partial single-leg squat.
3
Drive the arms forward and explode off the leg, jumping forward for maximum distance.
4
Reach the free leg forward to prepare for landing.
5
Land on the same leg, absorbing through the hip and knee and sticking the finish.
6
Stabilize under control, reset, and repeat, then switch legs.

Tips

Prioritize sticking the landing; a jump you cannot control is too far.
Keep the knee tracking over the toes on both takeoff and landing, never caving inward.
Use an aggressive arm swing to add distance and stay balanced in the air.

Variations

Common mistakes

The landing knee caves inward toward the midline instead of tracking over the toes, which is the single biggest risk on a one-legged catch.
Chasing maximum distance before the landing is reliably controlled turns a power test into a fall you happen to catch most of the time.
The hips drift open or rotate at takeoff because the free leg is not staying quiet, throwing off the whole line of the jump.
Comparing only the total distance between legs and ignoring how each landing looked hides a real side-to-side control gap.

Frequently asked

How many reps of the single-leg broad jump should you do per leg when you are new to the exercise?: Work 3 sets of 3 reps per leg with close to full recovery between jumps, since fatigue on a single leg shows up fast as sloppy landings. Track distance per leg and only add reps once both sides land equally well.
How do you make the single-leg broad jump easier or harder?: To make it easier, jump for a shorter distance or let the free foot touch down for extra balance on landing. To make it harder, stick the landing and hold it for a full three-count, or add a lateral component like the lateral bound to broad jump.
What is the single-leg broad jump good for and when should you skip it?: It exposes and builds true single-leg power, which is why it shows up so often in athletic testing and return-to-sport programs. It is a poor first single-leg drill if you have not built basic single-leg strength and balance yet, and a poor choice with any current knee instability.

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