라이브러리로시작 
끝 
운동 라이브러리
Backward Jump
A plyometric drill jumping backward for distance that trains reactive leg power and landing control in an unfamiliar direction.
하체맨몸Jump
주동근
대퇴사두둔근
협응근
종아리햄스트링코어
장비
맨몸
패턴
Jump
준비 자세
- 01Stand tall on a flat non-slip surface with plenty of clear space behind you.
- 02Set feet about hip width apart with knees soft.
- 03Glance back to confirm the landing area is clear.
수행
- 01Dip quickly into a quarter squat while swinging the arms back.
- 02Drive through the legs and swing the arms to jump backward.
- 03Land softly on the balls of the feet, absorbing into the hips and knees.
- 04Stick the landing, reset your stance, and repeat.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps while fresh, early in the session.
- -Quality over volume: stop the set when landings get loud or sloppy.
- -Master the forward jump before loading up backward jump distance.