Stand with your feet shoulder-width apart, toes pointed forward, and arms at your sides.
Drop into a half-squat position while swinging your arms behind you to load for the jump.
Swing your arms forward explosively while simultaneously extending your hips, knees, and ankles to leap forward.
Drive forward at approximately a 45-degree angle for maximum horizontal distance.
Land on both feet simultaneously, bending your knees deeply to absorb the impact.
Stand up, mark your distance if tracking performance, and walk back to the start for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 jumps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5 jumps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 5 jumps for max distance | Strength, high intensity/volume |