MovementsConditioning
Broad Jump
Also known as: Standing Broad Jump · Standing Long 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.
Broad JumpConditioning
The 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 it
- 01Stand tall with feet hip-width and toes behind your line.
- 02Swing the arms back as you hinge and load the hips into a quarter squat.
- 03Drive the hips forward and throw the arms hard as you leave the ground.
- 04Bring the knees through in the air and reach the feet forward.
- 05Land 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.
Coaching tips
- · Think 'hips through', not 'feet up': distance comes from extension.
- · Full reset between max-effort jumps; flow steadily in metcons.
- · Land in the same stance you took off from: feet apart, chest up.
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