From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into a squat position. From the squat position, tilt your upper body slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the floor powerfully to perform a jump into the air (use the momentum of your arms). Then land in a controlled manner (cushion the jump; bend your knees), stretch your legs and straighten your upper body to get to a standing position. A half turn around your own body axis (180 degrees) before the next exercise ensures that not too much space is required so that you can land again at the original location/starting point.
Attention:
No hollow back in the push-up position (body tension); land as softly as possible on the floor (cushion the jump with your knees) and lower your buttocks backwards (do not move your knees forwards), maintain your balance with bent knees after each landing.
Lighten:
Lower intensity between each execution; less wide/intense jumps.
Harden:
Additional weight; wider/intense jumps; adjust the terrain (incline).
Variation:
Jump over an obstacle.
