| Main Muscle Targeted | Quadriceps |
| Exercise Type | Plyometrics |
| Auxiliary Muscles Worked | Calves, Gluteus Maximus, Hamstrings |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Push |
| Sport |
Male Version
Female Version
Male variant
Male variant
Male variant
Male variant
Female variant
Female variant
Female variant
Female variant
Instructions
1) This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.2) Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3) Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4) Measure the distance from your landing point to the starting point and track results.