Partner-Resisted Broad Jump | Friends

Quick Intro

Partner-Resisted Broad Jump is a power drill from track and field training. The jumping partner wears a resistance band around the hips and does a standing broad jump, as far as they can. The partner behind holds the other end of the band at a light, steady tension and moves forward with the jump so the band never snaps the jumper backward. After an agreed number of jumps, the two trade places.

The broad jump itself is taught at Broad Jump. This guide is about the band and the partner holding it, since the whole drill depends on that tension being light and even.

What You’ll Need

A resistance band, preferably a light one.
A soft, non-slip landing area with plenty of clear space in front and to the sides. Grass or a sprung gym floor is ideal.

How It Works

The jumper loops the band across the top of the pelvis and stands with feet about hip-width apart.
The partner holds the other end and stands about two steps behind, taking up the slack until the band is just taut.
The jumper swings the arms back, bends at the hips and knees, then drives forward and jumps as far as they can.
As the jumper takes off, the partner takes a quick step or two forward, keeping the band lightly taut through the flight.
The jumper lands softly on both feet with the knees bent and holds the landing for a moment.
Walk back to the start, reset the slack and repeat. After the agreed number, swap places.

For the Partner Holding the Band

Light is right. The band adds a little drag to the takeoff. It should never stop the jump. If the jumper is landing much shorter than they do without the band, the tension is too high.

Step with the jump. A broad jump covers a lot of ground in a moment. If you stay rooted, the band stretches hard during the flight and pulls the jumper backward just as they land, which can tip them onto their backside. Step forward as they take off so the tension stays light all the way.

Never let go. A released band whips forward. Keep a firm hold with both hands.

Ease off on landing. Once both feet are down, let the tension go slack before the jumper stands up.

For more on holding bands with a partner who is moving, see Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

A standing broad jump depends on how hard the hips drive forward at takeoff. A light band pulling back at the hips makes that drive work harder for the first part of the jump, which is the bit this drill trains. A band tied to a fixed post would catch the jumper on landing, so a partner who can step forward with them is what makes the drill safe.

How Many

Four to six jumps each, swapping after every two or three. Rest fully between jumps, around 30 to 60 seconds. Each jump is a maximum effort, so tired jumps do not train power.

Making It Easier or Harder

Easier: skip the band for the first few jumps, then add very light tension.
Harder: two or three jumps in a row, with the partner keeping the tension steady through each. Only try this once single jumps land cleanly every time.

Staying Safe

Land on both feet with the knees bent and in line with the toes, never stiff-legged.
Clear space in front and to the sides; the jumper should never land near anything hard.
No pulling sideways. The partner stands directly behind, so the band pulls in a straight line.
Stop for knee or ankle pain on landing.

Common Mistakes

Band too tight. The jump becomes short and choppy. Lighten the tension until the jumper’s distance is close to their normal one.
Partner standing still. The jumper gets pulled back on landing.
Landing with the feet apart unevenly. Land with the feet level and hip-width.
Jumping again before the landing settles. Hold each landing for a moment before walking back.

Fitting It Into a Session

Put it early, after a thorough warm-up, while the legs are fresh. It goes well before sprints or squats and poorly at the end of a long session.

Broad Jump Distance Contest turns the same jump into a contest, with no band.
Partner-Resisted Sprint uses the same band setup for acceleration.
Squat Jump trains the same hip drive straight up.

FAQ

Do I measure the jump?

You can. Mark the landing at the back of the heels. Comparing it with a jump done without the band is a good check that the tension is light enough.

What kind of band?

A light or medium loop band, long enough to hold comfortably from two steps away. Heavy bands are too much for this drill.

Can I do this indoors?

Yes, on a sprung or matted floor with plenty of room. Hard concrete is a poor landing surface for repeated jumps.