Broad Jump + Backpedal

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Broad Jump + Backpedal, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Clear a straight lane, mark the start and check the backward route before the first jump.

Execution

- Load the hips, swing the arms and jump for maximum controlled distance. Stick the landing, then backpedal to the exact start.

Range, tempo and breathing

- Perform 3 × 5–10 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not turn before backpedalling or chase distance with a stiff landing. Reset only after both feet and balance are secure.

Regression and progression

- Jump a shorter marked distance and walk backward under control.

- Add distance only while every landing is quiet and stable; then increase the backpedal pace.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.