라이브러리로시작 
끝 
운동 라이브러리
Forward Jump
A standing broad jump for horizontal power, training explosive hip extension and teaching soft, controlled landings.
하체맨몸Jump
주동근
둔근대퇴사두
협응근
햄스트링종아리코어
장비
맨몸
패턴
Jump
준비 자세
- 01Stand with feet hip to shoulder width apart on a clear, non-slip surface.
- 02Leave several meters of open space in front of you.
- 03Set arms relaxed at your sides.
- 04Pick a landing spot a challenging but repeatable distance away.
수행
- 01Swing the arms back as you dip into a quarter squat.
- 02Drive the arms forward and extend hips, knees, and ankles explosively.
- 03Jump forward, reaching full extension in the air.
- 04Land softly on both feet in a quarter squat and stick the position.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 5 jumps early in a session while fresh.
- -Rest 60 to 90 seconds between sets; power work should never feel like conditioning.
- -Measure and log distance occasionally to track explosiveness over time.