What is Long Jump Sprint Back?
The Long Jump Sprint Back is an easy bodyweight exercise that combines an explosive forward jump with an immediate backward sprint. It primarily targets the quadriceps, hamstrings, calves and glutes while improving landing control and short-distance conditioning; difficulty level: easy.
How to Do Long Jump Sprint Back
- Set starting position: Stand feet shoulder-width with a slight knee bend, shoulders over hips and chin tucked; arms long by your sides. Breathe and engage your core before each rep.
- Pre-tension and brace: Inhale to pre-tension shoulders and hips, then exhale to brace the core. Maintain a neutral spine and press feet into the floor for stability.
- Load quarter squat: Hinge at hips and lower into a quarter squat; allow hands to travel behind you. Keep shin and torso angles similar and weight centered on midfoot.
- Explosive jump forward: Drive through the midfoot, extend hips and knees explosively while swinging arms forward. Keep the chin tucked and accelerate into the jump with control.
- Controlled landing: Land softly with hips and knees bent to absorb force. Keep chest ahead of hips, knees tracking toes, core braced and land under control.
- Sprint back to start: Immediately run backward to the starting position under control, maintaining posture and low center of gravity. Reset breathing and repeat for required repetitions.
Muscle Groups
Quadriceps, Hamstring, Calves, 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.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Long Jump Sprint Back?
This exercise builds lower-body power, reactive strength, and short-distance conditioning while reinforcing safe landing mechanics. It targets quads, hamstrings, calves and glutes and requires no equipment, making it useful for conditioning and plyometric work.
What common mistakes should I avoid when doing this exercise?
Avoid landing stiffly, letting knees cave inward, rounding the spine or looking up. Also avoid overreaching on the jump and uncontrolled backward runs; prioritize soft landings and a neutral posture.
How can I progress or modify the Long Jump Sprint Back?
Regress by shortening jump distance, stepping back instead of sprinting, or reducing reps. Progress by increasing jump distance, adding reps, using a weight vest, or shortening transition time between jump and backward sprint.