Broad Jump to Backpedal

Broad Jump to Backpedal is a plyometric exercise that combines explosive strength with speed and balance. It focuses on developing explosive power in the lower body, while improving coordination , reaction time , and the ability to quickly move backwards. This exercise is perfect for athletes who want to improve both resilience and retreat technique , which are often crucial in sports such as football and basketball.

How to perform the Broad Jump to Backpedal correctly:

1. Starting position: Stand with your feet hip-width apart and bend your knees slightly. The arms are back ready to swing forward.
2. Explosive jump: Apply power from your heels and use your arms to swing forward as you jump as far forward as possible. Focus on an explosive movement.
3. Landing: Land softly on your feet with slightly bent knees to absorb the force. Be sure to keep your balance.
4. Backpedal: After landing, immediately start with quick steps backwards, keeping your gaze forward and hips low.

Common errors

• Too stiff landing: Avoid landing with straight legs. Make sure you land with soft knees to absorb shock.
• Backpedal too high: Keep your body low and hips bent to maintain balance and control when backpedaling.
• Lack of arm use: Use your arms actively both during the jump and to stabilize your balance during the back pedal.

Modifications and variations

For beginners: Reduce the length of the jump or take longer breaks between each repetition. For advanced: Add more rounds or perform the exercise on an uneven surface to increase the challenge.

Reps and sets

Aim for 3 sets of 6-8 repetitions. Perform the exercise with controlled intensity and focus on the quality of each movement.

Breathing technique

Breathe in as you prepare for the jump and exhale forcefully during the forward explosion. Maintain a steady breathing pattern under the back pedal to maintain stability.

Videos for technique

Here are two videos showing the proper technique for the Broad Jump to Backpedal: