Burpee Broad Jump Lane

A complete plyometric movement (burpee followed immediately by a broad jump) that combines explosive strength, coordination and heart-rate management on a station measured over a set distance rather than a fixed rep count. What it trains: posterior chain and quads (jump phase), chest and triceps (burpee ground phase), core bracing and overall coordination.

Chest to the ground on every burpee (no shortened reps), then a dynamic stand-up. Jump for distance rather than height to cover ground efficiently. Land with bent knees to absorb the impact before chaining into the next burpee.

Landing with straight legs is the main cause of knee/ankle injury on this station. Chest not touching the ground is a common shortcut under fatigue, best corrected in training rather than in competition. Check the landing surface (grip, no obstacles).

Explosive lower-body power, cardiac recovery capacity after intense plyometric effort, overall coordination.

A few light burpees and jumps to groove the movement pattern, plus ankle and hip mobility before the timed set.