Broad jump

Jump forward as far as you can off both feet and stick the landing, developing power through the glutes, quads and hamstrings.

How to do it

1. 01Clear the space in front of you and use a non-slip floor; stand with your feet hip-width apart.
2. 02Swing your arms back as you push your hips back and bend your knees, chest facing forward.
3. 03Swing your arms forward hard and explosively extend your hips, knees and ankles to jump out as far as you can.
4. 04Land on both feet at once in a half squat, knees over your toes, and hold still for one to two seconds.
5. 05Walk back to the start and get set before the next jump.

Common mistakes

• Falling forward on landing — jump a little shorter so you can stick the landing.
• Landing on your heels with straight legs — bend your knees and hips to absorb the force.
• Knees caving on landing — keep them over your toes, and end the set when landings get sloppy.

In the Jumps progression

1. 1Squat jump
2. 2Broad jump
3. 3Tuck jump

Standard to move on: 3 sets × 5, two sessions in a row.