Long Jumps: Build Power and Agility

1. Stand Tall:

   • Begin by standing with your feet shoulder-width apart and your arms at your sides.

2. Prepare Your Body:

   • Engage your core, keep your back straight, and focus your eyes forward.

Performing the Exercise

1. Swing Your Arms Back:

   • Start by bending your knees slightly and swinging your arms backward to generate momentum.

2. Jump Forward:

   • Explosively jump forward, swinging your arms forward and extending your legs as you leap.

3. Land Softly:

   • Land on both feet with your knees slightly bent to absorb the impact. Your feet should land simultaneously, and you should maintain your balance.

4. Recover and Reset:

   • Stand up straight, step back to your starting position, and prepare for the next jump.

• Engage Your Core:

  • Keep your core muscles tight throughout the exercise to maintain balance and control.

• Arm Swing:

  • Use a powerful arm swing to help generate momentum. Swing your arms back as you prepare to jump, then forward explosively as you leap.

• Explosive Power:

  • Focus on a powerful push-off from both feet, engaging your leg muscles, especially your quadriceps, hamstrings, and glutes.

• Land Softly:

  • Aim to land on the balls of your feet and then roll back to your heels. Bend your knees to absorb the impact and reduce stress on your joints.

• Maintain Balance:

  • Keep your body upright and balanced throughout the jump. Avoid leaning too far forward or backward.