Burpee to Broad Jump
Burpee to Broad Jump is a powerful exercise that combines the whole body's muscles with explosive strength and endurance. This plyometric exercise builds explosive power in the lower body through wide jumps, while the burpee element provides cardio and full body activation.
Correct Form and Technique
How to perform the Burpee to Broad Jump :
- Starting position: Stand with your feet slightly wider than shoulder width. Bend your knees and come down into a squat position with your hands on the ground.
- Burpee: Kick both legs back and get into a plank position. Perform a push-up if desired, or jump your feet back to your hands.
- Broad Jump: From a squat position, jump forward as far as you can using explosive power from your hips and legs. Land softly with knees bent.
- Repeat: Continue repeating this sequence for the desired number of repetitions or time.
Common Errors
Avoid these common mistakes to get the most out of the Burpee to Broad Jump :
- Hard landings: Land with soft knees to absorb the impact and avoid injury.
- Bad form on burpees: Make sure your back is straight in the plank position, and avoid dropping your hips too far down.
Modifications and Variants
Adapt the exercise to your level:
- Beginner level: Eliminate the push-up part of the burpee or do smaller forward jumps.
- Advanced level: Increase the length of the jump, or add more repetitions to increase the intensity.
Repetitions and Sets
Aim for 3 sets of 8-10 repetitions for an intense, full-body workout.