Functional Fitness · Conditioning · Calisthenics
Broad Jump
The broad jump is a two-footed jump forward from a standing start. It trains explosive leg and hip power, along with control when landing.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart.
- Sit your hips back into a shallow squat with your arms behind you.
- Swing your arms forward.
- Jump forward off both feet by rapidly straightening your hips, knees, and ankles.
- Land on both feet together with your hips and knees bending to absorb the impact.
- Hold the landing until you are balanced.
- Stand tall to finish the repetition.
Form cues
- Keep knees tracking over toes.
- Look ahead, not down.
- Aim for a quiet landing.
Common mistakes
- Reaching your feet too far forwardAim for a shorter distance so you can land without falling backward.
- Folding your chest toward your thighsKeep your chest lifted enough to prevent your upper body from tipping you forward on landing.
Safety
Hard or unstable landings can strain your ankles, knees, or hips. Chasing distance when tired increases the chance of losing balance or falling.
- Use a flat, nonslip surface with a clear landing area and extra space beyond it.
- Warm up with easy movement and several short practice jumps before increasing distance.
- End the set when your landing control deteriorates.
If you have current foot, ankle, knee, or hip pain, or difficulty balancing on landing, seek guidance from a physiotherapist before doing explosive jumps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Treat each repetition as a separate power effort rather than racing through the set.