Standing Broad Jump

The Standing Broad Jump is a bodyweight jump that trains explosive power from a standstill. It mainly works the glutes and quadriceps as you drive off the ground and land under control.

Stand with your feet about shoulder-width apart, toes pointing forward or only slightly outward. Let your arms hang naturally at your sides and relax your shoulders. Keep a tall posture with your chest up and your weight balanced through the middle of your feet.

Bend at the hips and knees into a shallow squat and swing your arms back. Then immediately reverse direction: swing your arms forward and extend your hips, knees, and ankles together to jump forward. Aim to land softly on both feet with your knees bent, chest tall, and heels down. Hold the landing for a moment before standing tall or resetting for the next rep.

Inhale as you lower into the start and brace your midsection. Exhale as you jump and land. To make it easier, jump for height with very little forward distance or land on a soft surface. To make it harder, jump for maximum distance on each rep while keeping the landing stable and quiet.

Fault: The knees cave inward during takeoff or landing. Fix: Push your knees outward in line with your toes and land with your feet flat so your joints stay stacked.

Fault: The chest drops forward and the back rounds. Fix: Keep your eyes forward, chest up, and hinge mainly at the hips and knees rather than folding at the waist.

Fault: Landing is loud and uncontrolled with straight legs. Fix: Bend your knees as you land, absorb the force through your legs, and aim for a soft, quiet landing before standing up.