How to do it
Plant your hands flat and shoulder-width before kicking your feet back.
- 1
Begin in a standing position.
- 2
Drop into a squat and place your hands on the ground.
- 3
Kick your feet back into a push-up position and perform a push-up.
- 4
Quickly return your feet to the squat position.
- 5
Explode up and forward into a long jump, covering as much distance as possible.
- 6
Land softly and repeat for the desired number of repetitions.
Expert tip
Ensure proper landing mechanics after the long jump to avoid knee strain. Land softly with your knees slightly bent to absorb the impact.
Common mistakes
- ✕Hips sagging during the push-up phase
- ✕Knees caving inward during the squat
- ✕Jumping vertically instead of forward