Forward Jump

Setup

1. 01Stand with feet hip to shoulder width apart on a clear, non-slip surface.
2. 02Leave several meters of open space in front of you.
3. 03Set arms relaxed at your sides.
4. 04Pick a landing spot a challenging but repeatable distance away.

Execution

1. 01Swing the arms back as you dip into a quarter squat.
2. 02Drive the arms forward and extend hips, knees, and ankles explosively.
3. 03Jump forward, reaching full extension in the air.
4. 04Land softly on both feet in a quarter squat and stick the position.

Checkpoints

• -Takeoff and landing use both feet at the same time.
• -Knees track over the toes on landing, never caving inward.
• -The landing is quiet, absorbed through hips and knees.
• -Each jump starts from a stable, fully reset stance.

Common mistakes

• -Landing stiff-legged with a loud slap.
• -Letting the knees collapse inward on impact.
• -Chasing distance at the cost of landing control.
• -Rushing reps without resetting between jumps.