quads
Broad jump
Explosive horizontal jumping power.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand with feet hip-width apart behind your starting line.
- Dip into a quarter squat and swing your arms back.
- Drive forward and jump out as far as you can.
- Land softly on both feet in a quarter squat with knees bent.
- Stand up, walk back, and reset for the next rep.
Beginner tips
- Land softly with bent knees and stick the landing.
- Keep reps low and explosive, quality over quantity.
- Rest fully between jumps to stay powerful.
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