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Broad Jump To Backpedal
- 1 - Stand tall with your feet about hip- to shoulder-width apart and your arms relaxed at your sides.
- 2 - Hinge at the hips and bend your knees into a quarter squat while swinging your arms back to load for the jump.
- 3 - Explosively jump forward as far as you can, driving your arms forward and extending through your hips, knees, and ankles.
- 4 - Land softly on both feet with your knees bent, hips back, chest up, and knees tracking in line with your toes.
- 5 - Immediately transition into a controlled backpedal, taking quick short steps backward to return to the starting position.
- 6 - Reset your stance and repeat for the desired number of repetitions or time.
- 7 - Keep your core braced throughout and avoid letting your knees collapse inward during takeoff or landing.
