Squat and jump in the air (squat jump) alternating ► squat tuck jump

Individual work

Stand upright shoulder-width apart with your arms outstretched in front of you at chest height, bend your knees to approximately a right angle at the knee joints (squat position, buttocks approximately at knee height), push your legs off the floor to jump upwards (raise your arms horizontally as a swing). During the jump, pull your knees up towards your chest as far as possible (squat jump). Then land in a controlled manner (cushion the jump; bend your knees), straighten your legs and straighten your upper body to return to the starting position.

Attention:
Keep your back straight, cushion the jump when landing, keep your whole foot on the ground without bending your knees and keep your knees behind your toes while your legs are in contact with the floor. The palms of your hands touch your knees with every jump.

Lighten:
Smaller/less intense jumps, pull your knees up less.

Harder:
Additional weight; jump on a soft surface.

2-4 weight cuffs/shorter weights/1 weight waistcoat ► making the exercise more difficult (additional weight)
1 small/large soft mat ► making the exercise more difficult (base)