1. Place your feet about shoulder-width apart with your toes very slightly pointing outwards
2. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
3. Once your knees hit a 90-degree angle, briefly pause before exhaling while explosively driving back upwards and forwards at a fast speed using your quadriceps and glutes. Allow your feet to come a few inches off the floor to travel a few feet
4. Cushion the impact by landing on the balls of your feet with your knees slightly bent
The primary muscles used in Planted Long Jumps are the Glutes and Quads. The secondary muscles used are the Abs, Calves and Hamstrings.