Also known as: jump sprint back, jump-and-run-back, back sprint recovery, plyo jump backward, bodyweight jump back

What is Long Jump Sprint Back?

Long Jump Sprint Back is a bodyweight plyometric drill combining a forward long jump with a backward sprint to return to start. It primarily targets the quadriceps, hamstrings, calves and glutes, improves explosive power and coordination, and is rated easy - suitable for beginners focusing on technique and low-impact power development.

How to Do Long Jump Sprint Back

  1. Start stance: Stand feet shoulder-width apart, slight knee bend, shoulders over hips, chin tucked and core braced. Grip floor with feet for stability.
  2. Prep tension: Inhale and exhale to pre-tension shoulders and hips; shift weight evenly and keep torso neutral before initiating the movement.
  3. Quarter squat: Hinge at hips and lower into a quarter squat, hands move behind body, maintain equal shin and torso angle and engaged core.
  4. Explosive jump forward: Explosively push through midfoot and heels to jump forward, swing arms powerfully, fully extend legs while keeping chin tucked and spine neutral.
  5. Controlled landing: Land softly on midfoot to heel, bend hips and knees to absorb force, keep knees aligned with toes and core braced throughout.
  6. Backward sprint return: Recover by running backwards under control to start position, maintain posture and breathing; reset tension before next repetition.

Muscle Groups

Calves, Hamstring, Quadriceps, Glutes

Description

Start in a standing position with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.

Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position.

Maintain a neutral spine as you begin to bend your hips, knees, and ankles. Lower until your legs are in a quarter squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same.

Begin your forward movement by explosively pushing through the ground to jump forward. As you begin to straighten your legs, simultaneously begin to swing your arms forward.

Land from your jump, evenly distributing your weight while allowing your hips and knees to bend to absorb force. Your landing posture should be the same as your jumping posture. Land under control while keeping your core engaged throughout the landing. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your knees should be in line with your toes and your chest should be ahead of your hips.

After landing, run backwards to your starting position.

Repeat for the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Long Jump Sprint Back?

Long Jump Sprint Back builds lower-body explosive power, improves coordination and reactive strength, and enhances endurance for sport-specific movement. It trains quads, hamstrings, calves and glutes while reinforcing landing mechanics and core stability.

What common mistakes should I avoid?

Common errors include poor knee alignment, landing with stiff legs, inadequate arm drive, and failing to control the backward sprint. Focus on soft landings, knees tracking over toes, active arm swing, and resetting tension before each rep to reduce injury risk.

How can I progress or use alternatives?

Progress by increasing jump distance, adding consecutive reps, or introducing brief resisted sprints. Alternatives include single-leg bounds, standing long jumps, or shuttle runs. For easier options, perform slower step-back returns or reduce jump intensity until technique is solid.