Standing long jump
Also called broad jump
- Works
- Buttocks · gluteus maximus
- Front of the thigh · quadriceps
- Back of the thigh · hamstrings
- Calves · gastrocnemius and soleus
- Needs
- No equipment
Setup
Stand with feet hip-width apart behind a line, with clear, flat ground in front of you.
Steps
- Swing your arms back and bend your knees.
- Swing your arms forward and jump forward as far as you can.
- Land softly with bent knees.
- Stand up, walk back and rest before the next jump.
Breathing
Breathe as fast as you need to. Slow down if you cannot catch your breath between efforts.
Where you feel it
In your buttocks, thighs and calves.
Common mistakes
- Landing with straight legs.
- Falling forward onto the hands.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your knees or ankles ache on landing.