Exercise name: Broad Jumps

Exercise description:

• Starting Stance: Stand tall with your feet shoulder-width apart behind a starting line or marker. Keep your core braced and your eyes focused straight ahead.

• The Load (Countermovement): Hinge your hips backward and bend your knees into a shallow or quarter squat. Simultaneously, swing your arms backward behind your body and shift your weight slightly toward the balls of your feet.

• The Explosion: Drive your arms aggressively forward and upward. At the same time, push forcefully through the ground with both feet, extending your hips, knees, and ankles to launch forward.

• Flight: Aim for a forward-projected arc (roughly a 35 to 45-degree takeoff angle) rather than jumping straight up. Bring your knees slightly up and reach your feet forward before landing.

• The Landing: Land softly on both feet at the same time. Absorb the impact by immediately bending your knees and hips into a squat position, keeping your weight balanced so you do not fall backward.

• Reset or Repeat: Stand back up completely, walk or turn around to reset for the next rep, or immediately launch into another jump if doing continuous plyometrics.

Technique that must be performed to count: Jump forward with both feet leaving at the same time. Must land at the marked minimum distance. (9‘, 7’ 5’)

# of repetitions before shooting: 5-10

Casual division modifier: Shorter distance.

Exercise equipment needed: Cones