Burpee Broad Jump

Go for distance! The most efficient way of accomplishing the distance challenge of this section is to focus on performing as few burpees as possible, by aiming for large distance on the jumps – even if you slow down your rate of execution.

The burpee primarily targets the large muscle groups of the chest, back and anterior thigh – while sending your heart rate through the roof. When jumping forward, the quads, calves and glute muscles are crucial.

Technique:

Start in an upright standing position. Place hands close to your feet, then jump the feet back into a high plank position. Lower your chest and thighs to the ground. Next, push yourself up back into the plank position, and hop both feet forward toward your hands.

Now jump and land with both feet, covering as much distance as possible.

Common mistakes:

When lowering the body from press-up position to the floor and vice versa, loss of body tension causing hips to droop.

No full hip extension in the forward jump. Not landing on the entire foot when jumping back from press-up position to hands.

Coaching cues:

Maintain tension and focus on holding a plank when transitioning from and to the press-up position.

Position your legs wider in order to land on your whole foot.

Use momentum from the arms for a more efficient long jump.