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Broad Jump to Stick

A forward jump held on landing to train power and control.

Category: yellow

Levels: Beginner to Elite

How to do it

1. Load the hips and swing the arms back.
2. Jump forward as far as the room allows.
3. Land in a quarter squat and freeze for 1 to 2 seconds. Then walk back.

Muscles worked

Glutes, hamstrings, calves, power

Easier version

Jump a shorter distance and step out of the landing.

Harder version

Jump farther and hold the landing for 3 seconds.

Common mistake

Landing with straight legs and no balance.

Safety

Land softly with your knees over your toes and stick the landing. Use a flat, non-slip surface with clear space around you, and choose an easier level on tired days.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Long step out and stick
2. Intermediate: Broad jump to stick
3. Advanced: Max-distance broad jump
4. Pro: Two broad jumps in a row, stick the second
5. Elite: Bounding leaps