Police Officer Preparation & Law Enforcement Resource - Archive

I'm not very tall (I'm about 5'6, maybe 5'5 and 1/2, not quite positive) and have been practicing my broad jump. Well, I've not been very successful to say the least. :o :rolleyes: Do any of you guys have any tips on how I could improve my jumping? Are there any certain exercises that would help me be more of an "explosive" jumper? This is one area I really want to work on. :)

Also, my police exam manual says that sometimes candidates will be required to go over a 5 foot wall and cannot use the support bars. Just exactly what does this mean? I've seen some guys put one of their hands on the top of the wall and sort of swing themselves over it. Is this what going over the wall entails? What sort of exercise (if any) would prepare me for this?

I appreciate any answers you all might be able to give me. :) :)

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Pylometrics, very good for building explosive leg strength and if it's a good program your cardio and endurance also.

http://www.sport-fitness-advisor.com/plyometrics.html

THANK YOU, rocket! That article has helped me more than you'll ever know. :D It's now saved in Favorites, cause I'll be using it a WHOLE lot. Thanks!

Norm, I wasn't able to watch the whole video, but I think I got the gist of it. Very funny. :p But if I'm right, that's NOT the sort of explosive I'm talking about.

10-4 glad i could help, it really works well, you will also see a improvement in your run times.

Well thank you SO MUCH! That is just what I've been needing. :) THANK YOU! :D

Cough, cough... www.crossfit.com. :)

That program may be a little more than you are looking for, but there are a ton of great leg exercises that would do great for you. I'd look at air squats, weighted squats, box jumps, jumping rope, double-unders (or vertical jump, bringing knees to elbows as a substitute) for leg-specific exercises. However, there are many others that recruit multiple muscle groups, such as thrusters, wall balls, jumping pull-ups.

That is great, Switch!! I am so happy..thanks for the link :D :D

man i've missed this section!

If you are looking of exercises to help increase muscle mass in the areas related to jumping, try looking into a decent squat and dead lift routine. They work on legs/lower back/gluteus muscles that you would use in jumping. Also, cardio is good to help strengthen your heart and prolong your endurance in exercising.

man i've missed this section!

If you are looking of exercises to help increase muscle mass in the areas related to jumping, try looking into a decent squat and dead lift routine. They work on legs/lower back/gluteus muscles that you would use in jumping. Also, cardio is good to help strengthen your heart and prolong your endurance in exercising.


I've been concentrating on squats... shew, it feels like hell at first but knowing how much they'll help me reach my goal keeps me going. Thanks for the advice. :)

I've been concentrating on squats... shew, it feels like hell at first but knowing how much they'll help me reach my goal keeps me going. Thanks for the advice. :)

Most importantly, start at a low weight and work up. Concentrate on proper form first and low weight to avoid injuries. Squats like to deal out damage to hamstrings if you aren't careful.

Most importantly, start at a low weight and work up. Concentrate on proper form first and low weight to avoid injuries. Squats like to deal out damage to hamstrings if you aren't careful.

Ouch....I sometimes try to do too much, so I'll be more careful. Thanks for the reminder. ;)