Broad Jump

The broad jump is the simplest test of hip power I know. You load both legs, throw your arms, and jump as far forward as you can. There is no bar to hide behind and no machine to help you. It carries over to sprinting and to anything that asks you to drive your hips forward hard. It is also easy to teach, which is why I give it to beginners before I give them anything reactive.

How to Perform

1. Stand with your feet about hip width apart behind a line.
2. Swing your arms back as you hinge at the hips and let the knees bend.
3. Throw your arms forward and extend the hips, knees, and ankles all at once.
4. Reach forward with your feet and land on both feet at the same time.
5. Bend the knees and hips on contact to absorb the landing, then stand up and reset.

Tips

• Reset fully between reps. This is a power drill, not conditioning.
• If you land stiff legged, you jumped farther than you can control. Pull it back.
• Measure your best jump every few weeks. It is an honest progress marker.
• Keep the volume low, around three to five sets of three reps.