Backward Jump

Setup

1. 01Stand tall on a flat non-slip surface with plenty of clear space behind you.
2. 02Set feet about hip width apart with knees soft.
3. 03Glance back to confirm the landing area is clear.

Execution

1. 01Dip quickly into a quarter squat while swinging the arms back.
2. 02Drive through the legs and swing the arms to jump backward.
3. 03Land softly on the balls of the feet, absorbing into the hips and knees.
4. 04Stick the landing, reset your stance, and repeat.

Checkpoints

• -Landings are quiet with knees tracking over toes.
• -The trunk stays upright rather than pitching forward or backward.
• -Each rep starts from a fully reset, balanced stance.

Common mistakes

• -Landing stiff-legged with a loud impact.
• -Letting the knees cave inward on landing.
• -Jumping backward without checking the space behind.
• -Chasing distance at the cost of landing control.