Jump the Bridge with These Exercises

 You first need to make sure you have a specific pair of anatomy to attempt something like this... ( source )

You first need to make sure you have a specific pair of anatomy to attempt something like this... (source)

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:

  1. Chops & Lifts
  2. Single Leg Kettlebell Deadlift
  3. Kettlebell Swing

There are 2 main priorities:

  1. Form
  2. Speed

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:

  1. 7 Lifts Each Side
  2. 7 Single Leg Deadlifts (progressing speed within the set)
  3. 7 Chops Each Side
  4. 15 Kettlebell Swings
  5. Active rest for 1-2 minutes
  6. 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.

Jump the Gap with These 3

Chops & Lifts

Single Leg Deadlift

Kettlebell Swing