The broad jump is used to assess your explosiveness and horizontal power output.
You will need a tape measure placed on the ground and rolled out. You will start with your toes lined up at 0. Next, you will jump out horizontally attempting to cover as much ground as you can. This assessment requires a 2 foot take off, no stepping into or running into the jump, and a 2 foot landing. You will then take the measurement from where your heels landed. If one heel lands further back than the other you will take the measurement from the back heel.
Also, for the attempt to be valid, you must stick the landing. Perform a few warm-up attempts and then when ready go for max distance. Take 3 attempts for max distance and record your best one.
Prehab Goals & Normative Values:
Males: 221-230 cm
Females: 171-180 cm
Males: 231-240 cm
Females: 181-190 cm
Take the assessment, write down your score, and track your progress throughout the program.