Anterior and Posterior Jump
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Power
Conditioning
Agility
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Bodyweight
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All Levels
Overview
The Anterior and Posterior Jump is a foundational plyometric drill used to develop lower body power, coordination, and spatial awareness. By jumping forward and backward in succession, this movement improves the ability to generate force and quickly absorb and redirect energy-skills essential for running, cutting, and reactive sports performance. It also helps reinforce solid landing mechanics and rhythm.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Hamstrings
Calves
SECONDARY:
Core stabilizers
Hip stabilizers
Foot and ankle complex
STEP-BY-STEP INSTRUCTIONS
Stand with feet shoulder-width apart, arms relaxed at your sides.
Hinge at the hips and swing arms back to load the jump.
Jump forward (anteriorly), landing softly through the feet with knees slightly bent.
Quickly reload and jump backward (posteriorly) to your starting position.
Repeat for reps or timed intervals, keeping movement smooth and rhythmic.
Benefits
Builds lower body power and coordination
Enhances dynamic balance and force absorption
Reinforces proper jump and landing mechanics
Transfers well to running, jumping, and sport agility
Great for conditioning circuits and explosive warm-ups
COACHING CUES
Land soft and low-quiet feet, bent knees
Drive with the hips, swing the arms for momentum
Control the landing before moving again
Keep the core engaged for balance and trunk control
Focus forward, don’t rush the movement