THE WHAT:
The 'Precision broad-jump' provides a most fundamental measure for distance jumping, whilst also serving as a context within which to develop its optimal coordination & capacity. Of significance is that is is accompanied by a PRECISION-landing, namely optimal absorption & dissipation of force so that there is no under/over-shooting and the body is controlled with 'minimal time to stabilisation' (MTS). This is facilitated by good application of the 'double arm-pump' (review here: https://www.movemorevrl.com/videos/ledge-drop-downs), and is significant because, in environmental application, landing surfaces may be as small as a rail, or as tight as an obstructed corner.

Resource contents:
0:05 - Precision broad-jump: preparation
0:59 - Precision broad-jump: increasing distance

Alongside precision, this practice also intends to develop ACCURACY, namely how CONSISTENTLY you can meet that correct measure. To help develop this, a useful "capping" practice is generally used in programming variables to ensure that a given number of jumps (generally 5x, or reduced to 3x when passing 5 'paces', measured with your feet) are achieved with MTS, BEFORE allowing to increase another pace.

This also a useful volume/intensity modulation method to avoid overload: particularly when the stimulus is new, accumulating a high number of low-intensity (closer) jumps, rather than a high number of high-intensity (further) jumps is persevered, as they provide a manageable stimulus which both helps to adapt the structural tissues of the body, as well as the coordinative ability for effective force-absorption.

GENERAL PROGRAMMING:
Practice 5x jumps per ‘pace’ (measure with your own feet), starting at just 1 pace. Increase by 1 pace for every 5x 'bullseye' jumps ‘stuck’ in a row with minimal time to stabilisation (MTS). If not, stay at the same measure. After passing 5 paces, progress with every 3x ‘stuck’. In a row. Rest as needed between sets (minimum 90" after 5x paces). Work for a total of 25-50x jumps.

THE HOW:
Modulate & match the magnitude of arm-swing & jump in accordance with the distance. This means that at just 1 pace, the arm-swing pattern will still be present in full, but micro. At maximal distance, the arms will swing into MAXIMAL arm-extension and powerfully overhead, matching with full triple-extension of the hips, knees & ankles.

For optimal landing, i.e. force-absorption & ensure that you will NEVER SLIP, the horizontal energy from the jump can also be effectively "cancelled" by aiming to land on the BALLS of the feet on the CORNER of the step/curb (i.e. meeting it at a 45-degrees decline/diagonal angle), rather than trying to land on TOP of it (in the latter case, landing is commonly then expressed with an undesirable shuffle of the feet forward, and significantly greater amount of posterior-patellar impact force on the knees).

Rather than an intention of landing "top/down", then, calibrate jump & landing with the image of jumping from deep BELOW the level of the target. Whilst for closer jumps this will feel like having to REDUCE the amount of power in the jump, it also means that, for maximal distances in which your judgement of possibility is not clear, you may be able to achieve what you feel is not possible if 100% commitment is given...

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