Long jump to backward jumps

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Technique

1. Stand with your feet hip-width apart and perform a Long jump forward as far as possible.
2. Upon landing, immediately perform a series of small, quick jumps backward until you reach your starting position.
3. Repeat the sequence for the desired number of repetitions.

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Form tips

• Focus on full extension of the three lower body joints to maximize distance
• Land softly with your weight evenly distributed to maintain balance.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Gastrocnemius
• Soleus
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

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Equipment

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Appears in

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Regressions

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