MOVEMENT GUIDE / CLEAR NON-SLIP FLOOR
Standing broad jump and stick
Dip into a shallow squat, swing the arms and jump a short distance forward. Land on both feet, stabilize, then reset. Start with 3 × 3 and ample rest.
Target muscles
Glutes, quadriceps and calves
Setup
Clear a safe space, warm up and begin with light load or the non-jumping version. Keep the movement within your capacity.
Perform the move
Dip into a shallow squat, swing the arms and jump a short distance forward. Land on both feet, stabilize, then reset. Start with 3 × 3 and ample rest. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practices horizontal power and landing control; jump distance comes after consistent mechanics.
Common mistake
Increasing load, speed or impact before technique stays consistent.
Alternative
Controlled step-up or supported calf raise.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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