Shifting exercise: Jump to the side forwards with one leg

Individual work

Stand on one leg with the supporting leg slightly bent. Tilt your upper body forwards slightly and jump forwards to the side onto the other leg (alternating single-leg jumps). Keep your balance briefly before the next jump.

Attention:
Keep your knees stable and always behind the tips of your feet.

Lighten:
Bend your knees less (greater angle); jump less to the side/forward.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your legs, on your shoulders, in front of your chest or in your hands); bend your knees more (smaller angle).

2-4 weight cuffs/2 weight balls/dumbbells/1 weight vest/weight disc/sandbag/fighting rucksack ► Make the exercise more difficult (additional weight)