Standing Long Jump

Also called broad jump.

Works: Quads, plus calves, glutes and hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound

How to do it

Setup. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.

Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
Measure the distance from your landing point to the starting point and track results.

Cues

Arms back, hips loaded.
Throw the arms and jump out, not up.
Stick the landing in a quarter squat.

Common mistakes

Landing stiff.
Knees caving.

Where to start

Sets3-4

Reps3-5

Rest1.5 min

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.