Workout Description

Why This Workout Is Medium

This is a single, explosive test of lower-body power with minimal volume and time demand. Work density is very low (one or a few attempts at bodyweight), movement complexity is basic, and the time domain is extremely short. The challenge comes from generating maximal force and coordination on demand, not from endurance or high repetition work.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): This is purely about maximal explosive power—rapid force development, violent hip extension, and a coordinated arm swing to project the body horizontally.
• Strength (5/10): Lower-body force production matters, especially through hips and quads, but no external load is used. It’s a blend of strength and technique rather than a maximal lift.
• Speed (4/10): It’s a single, fast effort rather than quick cycling between reps. Quickness and snap matter, but there’s no sustained turnover or transitions.
• Flexibility (2/10): Basic ankle, knee, and hip range of motion are needed for a solid countermovement and safe landing. No extreme mobility demands beyond standard athletic positions.
• Endurance (1/10): This event is a brief, all-out effort with almost no aerobic demand. Heart rate spikes from arousal, not sustained work, and there’s no need for pacing over time or oxygen management.
• Stamina (1/10): You perform one or a handful of attempts, not repeated reps under fatigue. Muscular endurance is not challenged; recovery between attempts should be complete.

Movements

• Broad Jump

Scaling Options

Scale to: Assisted Broad Jump with light band • One-step Broad Jump (allow a small lead step) • Max Standing Vertical Jump (reach test) if space or impact is an issue

Scaling Explanation

These options preserve the explosive intent while reducing impact, coordination demands, or space requirements so athletes can safely express power.

Intended Stimulus

A short, maximal effort that feels explosive and technical, not aerobic. Athletes should feel primed, take full rest between attempts, and focus on one perfect jump rather than fatigue. The goal is a powerful hip drive, aggressive arm swing, and stable two-foot landing with full control.

Coach Insight

Warm up gradually, then take 3–5 quality attempts with 2–3 minutes rest. Treat each jump like a max lift: set, focus, explode. The one tip: load your hips back, swing the arms hard, and drive through the floor aggressively—reach with hips, not just feet. Common mistakes: shallow dip, minimal arm swing, landing off-balance, or overstepping the line. Stick the landing—heels down, chest up.

Benchmark Notes

Score is your single best standing broad jump measured to the closest inch from the takeoff line to the nearest landing contact. Use 2-foot takeoff and landing, with an arm swing allowed. Typically athletes take 3–5 attempts with full rest and record the best distance.

Modality Profile

The standing broad jump is a pure bodyweight (gymnastics) expression of explosive power. There’s no monostructural element like running or rowing and no external loading from barbells or implements. All emphasis is on body control, coordination, and forceful hip drive.

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