Standing Broad Jump
Instructions
Take-off
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Stand feet shoulder width apart, toes just behind the starting line
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Look far beyond your target
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Swing your arms 2 times. Avoid more than 3 as this can lead to loss of momentum
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Swing your arms down fast and hard while dropping into a half squat
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Throw your arms explosively like a compressed spring while extending your legs and push off at approximately 30 degrees
Mid air
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Your legs should be tucked in
Landing
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Land on the ball of the foot while bending your knee
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Lean slightly forward to prevent falling backward
Note
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Arms are 15% of the jumping power
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Do not double jump
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Toes should be behind the starting line
2.4km run
shuttle run
pull-ups/
inclined pull-ups
sit and reach
standing broad jump
sit-ups
overview
Video courtesy of SPF New Media
Video courtesy of Teach PE
Warm-up Exercises
BEFORE YOU GO...
We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.
from www.britannica.com
Leg Up Hamstring Stretch
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Lie flat on your back with the sole of your foot touching the floor
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Lift your right leg in the air
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It is alright if you are unable to straighten your legs but your flat surface of your feet should be facing the ceiling
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Slowly straighten the legs as much as possible
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Repeat with left leg
Primary muscle: Hamstring
Type: Stretching, Isolation
Standing Hip Flexors
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Maintain in this position for the specified time
Primary muscle: Quadriceps
Type: Stretching, Isolation
Toes Reach Stretch
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Sit on the floor
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Straighten both of your legs
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Bend your left leg such that the sole of your left foot is touching the knee of your right leg.
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Attempt to reach your right leg using your right hand
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Stretch for the specified duration and repeat with your left
Primary muscle: Hamstring
Type: Stretching, Isolation
Exercises
Seated Leg Press
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Adjust the seat to ensure that your legs are at a 90 degree bend
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Exhale while pushing the weight until your leg is fully extended
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Hold for a few seconds
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Return legs back to a 90 degree bend
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Do note that the ratio of you pushing up and lowering yourself should be 1:4
Primary muscle: Quadriceps
Secondary muscles: Gluteus Maximus and hamstrings
Type: Compound
Leg Extensions
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Tuck your legs under the padded bar
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Straighten your leg against resistance
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Do not straightening your knee completely
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Do note that the ratio of you pushing up and lowering yourself should be 1:4
Primary muscle: Quadriceps
Secondary muscle: None
Type: Isolation
Leg Curls
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Lie down on your front and hold onto the handles at the side of the machine near your neck area
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Tuck your legs under the padded bar
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Bend your knees and lift the weight upwards
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Lower the weight once your knee is at approximately 90 degrees
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Do note that the ratio of you pushing up and lowering yourself should be 1:4
Primary muscle: Hamstrings
Secondary muscle: None
Type: Isolation
Walking Lunges with Dumbbell
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Start with your right foot forward and your right knee bent at 90 degrees
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Your left foot should be at the back and your left knee should be slightly bent
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Hold a dumbbell in each hand, letting them hang at the sides.
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Continue by walking forward (e.g. your left foot is now in front and your left knee is bent at 90 degrees)
Primary muscle: Quadriceps
Secondary muscles: Gluteus Maximus, hamstrings and calves
Type: Compound
Wall Sit
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Start with your back against a wall with your feet shoulder-width apart and approximately two feet from the wall.
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Slowly slide your back down the wall until your thighs are parallel to the ground.
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Keep your back flat against the wall.
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Hold the position for the specified duration
Primary muscle: Hamstrings and quadriceps
Secondary muscle: Gluteus Maximus
Type: Compound
Dumbbell Jump Squat
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Stand holding a pair of light dumbbells at your sides
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Lower your thighs until they’re parallel to the floor
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Bend forward slightly at the hips so your shoulders move in front of your feet
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Push off the floor explosively to jump as high as possible
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Land with your knees soft and dip slightly for your next squat
Primary muscle: Quadriceps
Secondary muscle: Hamstrings
Type: Compound
Dumbbell Step Up
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Hold the dumbbells at your sides
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While exhaling, lift your right foot onto the platform (bench or stairs are preferred) and extend you're the knee of your right leg while lifting your left leg on the platform
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While inhaling, step down with your left leg by flexing the hip and knee of the right leg
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Now both of your feet should be on the ground
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Repeat and switch foot for the specified duration
Primary muscle: Quadriceps
Secondary muscle: Calves and hamstrings
Type: Compound
Tuck Jump
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Start by standing up with your knees slightly bent
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Hold your hands in front of you at chest height with your palms facing the ground
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Rapidly drop in to a quarter squat and immediately explode upward
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While jumping, ensure that your knees are travelling towards your chest
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You should try to lift your knees as high as possible to touch the palms of your hands
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Land by re-extending your legs and bend your knees to absorb the impact of the landing
Primary muscle: Gluteus Maximus
Secondary muscles: Hamstrings, quadriceps, calves, hip flexor and rectus abdominus
Type: Compound
Jumping Lunges
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Start by bending your front leg at a 90 degree angle while slightly bending your back leg which should be behind you
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Jump
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While jumping, swap your legs in the air by moving back leg in front, and front leg in back
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Ensure that your chest and torso is in a upright position
Primary muscle: Hip flexor
Secondary muscles: Gluteus Maximus, quadriceps hamstrings
Type: Compound