Broad Jumps for Single Parents: A Playground Power Game
Watch a group of kids in a playground and sooner or later someone will shout “how far can you jump?” Then they all line up on a crack in the tarmac and leap. That is a broad jump, and it is one of the best power exercises an adult can do too. This guide to broad jumps for single parents is for the mum or dad who spends a lot of time on a park bench anyway. You will learn how to land safely, a simple jump-and-measure game you can play with your kids, and honest advice on when jumping is not right for you yet.
Why bother with jumping as an adult?
As we get older, we tend to lose power, the ability to move quickly and forcefully, faster than we lose plain strength. Power is what helps you catch a toddler heading for the road, jump over a puddle, or stop yourself falling when you trip on a kerb. Broad jumps train your legs, hips and core to produce force fast and, just as importantly, to absorb it when you land.
For a single parent there is a bonus: no kit, no childcare, and for once the kids actually want to join in.
Before you jump: who should wait
Jumping is high impact. It is not the right starting point for everyone, and there is no shame in that. Please hold off and speak to your GP or a physio first if any of these apply:
- You have had a baby recently. Most people have a GP check around 6 to 8 weeks after birth before returning to exercise (see the NHS guide to your 6-week postnatal check), and high-impact moves like jumping usually come back much later than that, once your pelvic floor and tummy are strong.
- You leak when you jump, cough or sneeze. This is common but not something you have to put up with. The NHS page on urinary incontinence explains the treatments, and a pelvic health physio can help.
- You have knee, ankle or hip pain, or a recent injury.
- You have osteoporosis or a heart condition, or you have been inactive for a long time.
If that is you, skip to the no-jump alternatives near the end. They still build leg power.
Learn to land before you learn to jump
Most jumping injuries happen on landing, not take-off. So we practise landing first.
Drill 1: the snap-down
Stand tall with your arms up. Quickly drop your arms and “snap” into a quarter squat, landing softly on the whole foot. Hold for two seconds. Do 2 sets of 5.
Drill 2: the stick landing
Step off a low kerb or the bottom step of the climbing frame (no more than 20 to 30 cm) and land on both feet. Freeze like a statue.
What a good landing looks like:
- Feet about hip width, whole foot on the ground, not just the toes
- Knees bent and pointing in the same direction as your toes, not caving inwards
- Hips pushed back, chest up, arms forward for balance
- Quiet. If it sounds like a thud, you landed too stiff.
Broad jumps for single parents: step-by-step technique
- Stand behind a line with feet hip width apart.
- Swing your arms back as you push your hips back into a quarter squat.
- Swing your arms forward hard and drive through your feet to jump forward and slightly up.
- Land using the stick landing above. Hold for two seconds.
- Walk back to the start. Each jump is a fresh effort, not a bouncing series.
Start with small jumps at about half effort. Distance comes from good technique, not from throwing yourself forward. Stop if anything hurts in your knees, ankles, back or pelvic floor, or if you feel any leaking or heaviness.
The jump-and-measure game
This is my favourite way to get parents and kids training together. You need a playground, a park path or a bit of grass, and a piece of chalk or some sticks.
- Set a start line. A painted line, a crack in the path or a stick.
- Everyone gets three jumps per round. Mark the best one with chalk or a stick and write initials next to it.
- Play 3 rounds, with a jog or a walk to the swings and back in between.
- Measure in “shoes”. Kids love counting how many of your shoes, heel to toe, fit between the line and the mark. Write it down in your phone and try to beat it next week.
- Handicaps keep it fair: little ones get a step forward, older kids start level, you start a step behind.
Keep the total low: 3 rounds of 3 jumps is 9 jumps, which is plenty for a beginner. For more ideas like this, see my post on active games for kids in the park.
A 12-minute playground power session
Do this once or twice a week, never on back-to-back days. Warm up first with 3 minutes of brisk walking and some leg swings.
| Exercise | Sets x reps |
|---|---|
| Snap-downs | 2 x 5 |
| Broad jumps (stick each landing) | 3 x 3 |
| Step-ups on a bench | 3 x 8 each leg |
| Incline push-ups on a bench | 3 x 8 |
| Walk a lap of the playground | Between rounds |
No-jump alternatives
If jumping is off the table for now, you can still train power with less impact:
- Fast step-ups: step up onto a low bench quickly, step down slowly.
- Squat to calf raise: squat, then stand up fast onto your toes.
- Kettlebell or backpack swings, once you have learned a safe hip hinge.
When broad jumps feel easy and your landings are quiet and steady, the next challenge is jumping up rather than forward. My guide to box jumps for single parents covers that safely.
Where a bootcamp class fits
Power work is best done fresh, with good coaching and plenty of rest, which is exactly how we use it in class. In my SYP Recharge energy and focus class we use short bursts of jumps and fast moves, always with a low-impact option on offer. If you are working out how to fit training around solo parenting, my single parent fitness guide is the place to start.
FAQs
Are broad jumps good for beginners?
Small, controlled broad jumps can be fine for healthy beginners who practise landing first. If you are new to exercise, postnatal, or have joint or pelvic floor issues, start with low-impact alternatives and check with a GP or physio.
How many broad jumps should I do?
Quality matters more than quantity. Around 6 to 12 jumps in a session, with full rest between each, is plenty for most adults.
Is it safe to jump on concrete?
Grass or rubber playground surfaces are kinder on your joints. If you only have concrete, keep the number of jumps low and focus on soft, quiet landings in supportive trainers.
Book your first class
If you would like to train power safely with a coach watching your landings, come along. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, and every exercise has an easier and harder option. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer a plan built just for you, see private personal training in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
