Squat and jump onto an object alternately ► squat jump

Individual work

Sit on the long bench (one leg on each side of the bench), arms supported on the hips or in front, jump off with both legs to stand on the long bench, jump back to the starting position in the seat.

Attention:
Upright upper body, do not put all your weight down, keep your knees behind the tips of your feet.

Lighten:
Sit with both legs on the same side of the bench, only jump straight up from the seat without landing on the long bench in between; lower your buttocks less (do not touch the long bench); lower cadence.

Harden:
After standing on the long bench, jump up with a direct landing to the seat; choose a higher element (squat less intense, but jump up more difficult); additional weight (on the shoulders); higher cadence.

1 long bench

2 vaulting box elements (incl. top section) ► Make the exercise more difficult (position)
2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)