Start by standing in an athletic stance with your feet shoulder-width apart. Begin with a broad jump: Bend your knees, swing your arms backward, and explosively jump forward as far as you can. Extend your hips, knees, and ankles to generate maximum power. As you land from the broad jump, focus on maintaining balance and control. Aim to land with both feet simultaneously and softly on the balls of your feet. From the landing position of the broad jump, transition smoothly into a backward jump: Shift your weight onto your toes and quickly push off the ground, propelling yourself backward. As you jump backward, swing your arms forward to generate momentum and maintain balance. Your arms can help with the backward propulsion. Focus on keeping your body in a vertical position during the backward jump. Try to avoid leaning too far backward or arching your back excessively. Land softly on the balls of your feet, absorbing the impact with bent knees to protect your joints. Once you land from the backward jump, you can either repeat the sequence by immediately transitioning into another broad jump or take a brief pause before starting the next repetition.
Start by standing in an athletic stance with your feet shoulder-width apart.
Begin with a broad jump: Bend your knees, swing your arms backward, and explosively jump forward as far as you can. Extend your hips, knees, and ankles to generate maximum power.
As you land from the broad jump, focus on maintaining balance and control. Aim to land with both feet simultaneously and softly on the balls of your feet.
From the landing position of the broad jump, transition smoothly into a backward jump: Shift your weight onto your toes and quickly push off the ground, propelling yourself backward.
As you jump backward, swing your arms forward to generate momentum and maintain balance. Your arms can help with the backward propulsion.
Focus on keeping your body in a vertical position during the backward jump. Try to avoid leaning too far backward or arching your back excessively.
Land softly on the balls of your feet, absorbing the impact with bent knees to protect your joints.
Once you land from the backward jump, you can either repeat the sequence by immediately transitioning into another broad jump or take a brief pause before starting the next repetition.
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