Before you start
Set up the movement.
- 01
Mark a clear forward lane with enough space to land and stop.
- 02
Use a non-slip surface and remove loose equipment from both sides.
- 03
Start with a step-back burpee and small forward jump if impact tolerance is uncertain.
One useful cue
Keep the first rep repeatable.
Place the hands securely, step or jump back under control and land the broad jump softly with space ahead.
Training use
Purpose before prescription.
Prioritize repeatable positions and quiet landings before increasing pace or jump distance.
Use step-back burpees without the forward jump to reduce impact while keeping the floor transition.
