Broad jump

What it is

A two-footed jump for maximum horizontal distance from a standing start. It is both a training movement and one of the oldest field tests of lower-body power, and unlike a vertical jump it needs no equipment at all.

Muscles worked

Primary: Glutes, Quadriceps, Hamstrings. Secondary: Calves, Core, Hip flexors.

How to perform it

1. Stand with your feet about hip-width behind a marked line, on a surface with some give if possible.
2. Swing your arms back and dip into a quarter-squat, keeping your weight over the whole foot.
3. Drive the arms forward and extend the hips, knees and ankles to jump forwards and slightly up.
4. Land on both feet with bent knees and hips, absorbing the impact, and stick the landing before stepping away.

Common form faults

• Jumping too high rather than forwards. Aim the drive forwards at roughly forty-five degrees; excessive height wastes horizontal distance.
• Landing stiff-legged. Absorb the landing through the hips and knees. The landing is a skill and trains deceleration in its own right.
• Doing many reps in a row on a hard surface. Keep the sets short and use a forgiving surface. This is a power exercise, not conditioning.

Programming

Very low reps with full rest, trained fresh. It doubles as a test — measuring your best distance every few weeks gives an honest read on whether your power training is working.