Broad Jump

A maximal two-footed jump for distance: load the hips, swing the arms and land in a stable half squat. It trains the same explosive hip extension as a kettlebell swing or clean with zero equipment, which makes it a travel-workout staple.

Standard: A valid rep starts with both feet behind a line, takes off from both feet together, and lands under control on both feet with no hop, stumble or hand touch.

How to do the Broad Jump

1. Stand tall with feet hip-width and toes behind your line.
2. Swing the arms back as you hinge and load the hips into a quarter squat.
3. Drive the hips forward and throw the arms hard as you leave the ground.
4. Bring the knees through in the air and reach the feet forward.
5. Land softly in a half squat, absorbing through hips and knees, and stick it.

Common faults

• Jumping off the toes with straight legs instead of loading the hips.
• Leaving the arms behind: the swing is a huge part of the distance.
• Landing stiff-legged or crashing forward onto the hands.
• Rushing reps so every jump gets shorter and sloppier.

Scaling & progressions

• Shorten the jump and prioritise a quiet, stuck landing.
• Step back to the line between reps instead of jumping back.
• Progress to consecutive jumps or burpee broad-jumps for conditioning.