Need help on broad jump and grip strength

[EagleEye]

I've searched for these things but can't seem to find them anywhere.

I've been notified that I'm proceeding to the physical agility phase of a corrections position that I've applied for. Most of the test is familiar: Sit-ups, stair steps, sit-and-reach. What's *not* familiar, and is giving me some bad vibes, are:

1) the Standing Broad Jump

The standards quoted are:
Less than 5 ft = Very Poor
5 to 5.5 ft = Poor
5.5 to 6 ft = Fair
6ft, 1 in. to 6 ft,11 in.=Average
7' to 7'9"=Good
7'10" or better=Excellent

Problem is, I'm having a hard time getting just past 5.5 ft! What am I doing wrong? I haven't done these things since high school and I can't remember the technique exactly. Should I be squatting down to gain springing action in the legs? Or should I just hurl myself forward from a standing position? Neither seems to be working so far and I'm afraid I'm going to humiliate myself. I'm 5'8", 150 lbs and in great shape otherwise. Any suggestions? Please???

2) the Grip Strength.

You squeeze a dynamometer/hand grip tester at your side without touching the body with any part of the arm, according to the directions. The minimums are:

65 lbs=Very Poor
65 to 79=Poor
80 to 94=Fair
95 to 119=Average
120 to 140=Good
Over 140=Excellent

The problem here is that this is something I've never done, and I'm not sure how to prepare for it. Will one of those simple spring-type resistance devices that you buy in a sporting goods store serve the purpose? I presume the reason for this test is to assess your firearms capability. FWIW, I've fired Glocks as part of a Citizens' Academy without embarassing myself; would that mean that I'm at least in the ballpark?

I have a little over two weeks to prepare for this. Any suggestions (or referrals to a place where I can get more info) will be greatly appreciated. Thanks in advance!

[Sipowicz]

Not certain how to help with you broad jump concern, but the grip test shouldn't be anything to worry about.

Those springed squeezing devices will help with your grip. The test itself is not very complicated. It should be the same device physical therapists use. A metal device with an adjustable handle to accomodate various hand sizes. I've only used those grip exercises a couple of times in the course of the past 3 years, and I was always within the "good" rating (based on your listed measurements).

The Physical Therapist had me do 3 reps when I was being tested. Not sure if your test would be the same.

Bottom line, give it all you got, and then dig deeper for more! You'll do fine.

(I hope someone else comes by to talk about the broad jump for you!)

[crackerjack007]

Try plyometrics. Plyos are good for increasing leaping abilitys and first step speed. These are good for any sport. As far as the grip, also good for any sport. I would recommend going to a climbing store or any good sporting goods store and getting a grip exerciser or some grip putty.

[EagleEye]

It's over with, and I passed with points to spare.

Sipowicz, you were right. The grip test wasn't that big a deal; I got a 120 (or Good) score.

Crackerjack: I looked into the plyometrics and followed their exercise routine (sort of). I ended up with an Average rating on the broad jump...but hey, I did well enough overall to get more than the minimum total on all events.

Thanks for your input.

[Brindle]

Some tips for jumping...

There is a Strength training shoe, that I believe works to improve jumping (and 40-yard dash) by isolating your quick twitch muscles in your calves. It basically is a shoe with an evaluated toe. You can also find an apparatus that you can strap onto the front bottom of your shoe for the same affect. The brand name Strength training shoe also comes with a workout. Their Strength training shoe, I think, boasts several double blind studies, and I do believe the shoe basically works – not like a miracle but, I think will help to cause faster progress. Plus this training shoe has been around for like over ten years. When I was in college the football backs and receives used to train with them all the time. After my own homemade version broke after ten minutes I sprang for the $100 -- it is not something that I think will wear out like gegular shoes. I do like them.

Increasing your flexibility may also help. I am fairly flexible so I can always land and keep my balance with just about my knees into my chest so I gain a few more inches.

As far as technique … all I could think of is to kind of rock your hips along with your hands/arms and try to get as much of your body swinging forward.