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Standing Broad Jump
A maximal two-foot jump for horizontal distance. Trains hip extension power and teaches you to absorb a long landing. Place it first in the session, fully fresh.
- 01Stand with feet hip-width behind a line, weight balanced over the midfoot.
- 02Swing the arms back and hinge at the hips into a quarter squat.
- 03Throw the arms forward and extend hips, knees and ankles to drive out and slightly up.
- 04Reach the legs forward in the air and land on both feet with knees and hips bending to absorb.
- 05Stick the landing for a full second before stepping out; reset and repeat for 3 to 5 quality jumps.
- 01Out, not just up.
- 02Arms lead, hips finish.
- 03Land soft and hold it.
- 01Jumping too flat — you cover distance but land in a heap because there was no height to absorb into.
- 02Stiff-legged landing — the knee and low back take the force the hips and quads should be eating.
- 03Doing sets of ten for conditioning — distance drops off after a few reps and you are training a tired, sloppy pattern.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.