The forward jump is a plyometric exercise where you perform repeated standing long jumps in succession, jumping forward without resetting. The continuous nature builds power endurance, conditioning, and explosive strength simultaneously. It is more demanding than single-rep broad jumps.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds power endurance and conditioning
- Develops explosive strength under fatigue
- More demanding than single broad jumps
- Excellent athletic carryover
- No equipment needed
- Burns calories at a high rate
How to perform
- Stand with feet shoulder-width apart at a starting line.
- Sit hips back, swing arms, and explosively jump forward as far as you can.
- Land softly with bent knees and weight slightly forward.
- Immediately load again and jump forward into the next rep.
- Continue jumping forward for the desired number of reps (5 to 10) or distance.
- Each jump should be near-maximum effort. Do not let fatigue compromise the jump distance.
- Walk back to the start to rest. Rest 60 to 90 seconds between sets.
- Perform 3 to 5 sets per session.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary