Displacement exercise: jump forwards

Individual work

Stand with your hips wide apart, legs slightly bent and arms supported on your hips. Move forwards by jumping off with both legs (double jumps).

Attention:
Knees always remain behind the toes, maintain balance with bent knees after each landing.

Lighten:
Bend the knees less (greater angle); jump less forwards.

Harden
Bend your knees more (smaller angle); arms in front; additional weight (on the shoulders/legs).

Variant:
Arms not propped up or in front, but actively support the jump with your arms (with momentum).

2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)