Besides motives of a clean getaway, training to improve your long jump can lead to a healthier and more robust body.
But before you get to specific getaway training, you should make sure you own your hips, have a solid core, and can generate power from the posterior chain.
How do you accomplish this?
Try these 3 exercises:
- Chops & Lifts
- Single Leg Kettlebell Deadlift
- Kettlebell Swing
There are 2 main priorities:
Try to perform these movements as quick as possible. As soon as you lose form, stop.
It's much better to rest for 1-2 minutes and return with more power than to continue and train your body to be slow and sloppy.
An example routine:
- 7 Lifts Each Side
- 7 Single Leg Deadlifts (progressing speed within the set)
- 7 Chops Each Side
- 15 Kettlebell Swings
- Active rest for 1-2 minutes
- Repeat 1-4
Aim for 3-5 cycles.
Err on the side of a lighter weight. If force is F=MA, then we want to maximize the A (acceleration), not the M (mass).
Lower the reps in the latter sets if needed.
Remember, the goal is quality speed work.