Burpee Broad Jump Technique Breakdown

Official movement standard

In each 80 m section, start with both hands behind the line and the chest on the floor; the nipple line must clearly contact the ground. You may step or jump out of the burpee and may use a knee to rise, but the feet must not pass the fingertips. Both feet must take off and land simultaneously; their front edges may differ by no more than 5 cm. No extra step or shuffle is allowed.

HYROX^® Singles Rulebook 2026/27

What is optional

For subsequent burpees, the hands may be placed no more than 30 cm in front of the toes of the forward foot, measured to the base of the palm, and may not move forward after placement. You may step or jump back into the burpee. The standard does not separately require thigh contact, a plank press-up, fully upright hip and knee extension before jumping, a hips-first descent, a specific arm path or a prescribed landing posture.

HYROX^® Singles Rulebook 2026/27

What biomechanics can support

A three-person standing-long-jump study found that free arm motion increased maximal jump distance versus restricted arms. It did not study repeated burpees, HYROX^® athletes or fatigue and cannot support a universal centimetre gain. Direction-specific plyometric evidence concerns training outcomes across studies, not one ideal BBJ technique. Repeated-jump fatigue research used 100 standing long jumps in 15 participants and cannot locate a universal technique breakdown at repetition 25–30.

Ashby and Heegaard · arm motion in the standing long jump · Moran et al. · horizontal versus vertical plyometric training meta-analysis · Mourot et al. · repeated standing-long-jump fatigue study

Technique practice

Practise rule-defined positions at controlled speed, then combine them over short measured sections. Side video can help check chest contact, hand placement, foot timing and line crossing. Other cues—hip position, arm swing, gaze, breathing and transition rhythm—can be tested as coaching choices. No reviewed source validates the original five drills, fixed distances or a two-to-eight-week path to automatic technique.

HYROX^® Singles Rulebook 2026/27 · ACSM · 2026 resistance-training position stand

Frequently Asked Questions

How quickly can technique improve?

No reliable HYROX^®-specific timeline is established. Improvement depends on starting skill, feedback, exposure and the outcome measured.

ACSM · 2026 resistance-training position stand

What commonly causes a no-rep?

Examples in the current standard include unclear chest contact, hands too far forward, feet passing the fingertips, non-simultaneous take-off or landing, more than 5 cm foot offset, extra steps, or failing to clear a line fully.

HYROX^® Singles Rulebook 2026/27

May I step out of or back into the burpee?

Yes. The current standard permits stepping or jumping out and permits stepping or jumping back. A knee may be used to rise, while the feet may not pass the fingertips.

HYROX^® Singles Rulebook 2026/27

How much distance comes from technique versus strength?

The reviewed evidence does not provide a HYROX^® percentage or centimetre split. Arm motion affected maximal standing jumps in three men, which is much narrower than repeated race BBJ.

Ashby and Heegaard · arm motion in the standing long jump · Moran et al. · horizontal versus vertical plyometric training meta-analysis

When does technique usually break down?

No universal repetition or metre mark is established. Monitor validity and repeatability throughout practice and race rather than assuming a fixed threshold.

Mourot et al. · repeated standing-long-jump fatigue study