Broad Jump + Backpedal

Broad jump immediately followed by a controlled backpedal, combining explosive power with reactive deceleration

Difficulty

Intermediate

Primary muscles

Glutes, Quadriceps

Secondary muscles

Hamstrings, Calves

Equipment

None — bodyweight

How to do it

Swing your arms back and jump forward explosively as far as you can, landing softly with bent knees. Immediately backpedal several quick steps to your starting spot under control, then reset and repeat