Standing Broad Jump
10 reps
Swing your arms back, then explode forward and land soft on both feet.
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QUADS
Standing Broad Jump
The standing broad jump is a pure test of horizontal power, launching you forward from a standstill using the quads, glutes and hamstrings. Loading a quick dip and swinging the arms teaches you to produce and absorb force fast. It's a foundational plyometric drill for explosiveness and athleticism.
How to do it
- 1
Stand with feet shoulder-width apart and knees slightly bent, chest up.
- 2
Push your hips back into a quarter squat while swinging both arms behind you.
- 3
Explode forward and up, throwing your arms ahead of you for momentum.
- 4
Tuck your legs underneath you in the air to reach forward.
- 5
Land on both feet and absorb the impact by bending into a squat.
- 6
Reset before your next jump rather than landing with locked knees.