Build Leg Strength with Broad Jump & Back Pedal

Broad Jump & Back Pedal

Rep Range

Time Based

Hints

To initiate the broad jump, use your arms to generate momentum. As you start the jump, swing your arms forward, propelling your body forward. The power from your legs combined with the momentum from your arms will maximize your jump distance. Your core should remain engaged, aiding in stability during the jump. Upon landing, it's essential to absorb the impact with slightly bent knees, and then immediately start the back pedal. Push off using the balls of your feet for the back pedal, maintaining awareness of your surroundings to avoid tripping.

Common Mistakes

A common error during the broad jump is neglecting arm movement, which can restrict jump distance. Landing with locked knees or on the heels can lead to potential injury. During the back pedal, staying too upright might limit your speed and stability. Also, ensure that the back is kept straight when bending down to initiate the jump, as a hunched posture can strain the back.

Breathing

As you prepare for the jump, take a deep inhale. Exhale as you launch yourself forward. Inhale again as you prepare to back pedal, and exhale as you move backwards to the starting position.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae