Lifting the knee and jumping in place from the lunge (left) ► lunge hop

Individual work

Lunge, the front (left) leg is placed on the floor with a right angle at the knee joint, the back (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. The left arm on the body points diagonally downwards at the back, the right arm is bent (hold the hand approximately at ear level). From this position, stretch the front leg and perform a small (one-legged) jump in place. At the same time, push the back leg off the floor and bend the knee in a fluid movement so that the knee is approximately at hip height. Change the position of the arms during the movement. Land on the jumping leg, bringing the free leg directly back to the starting position. The arms are also moved back to the starting position at the same time.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and stomach tensed.

Lighten:
Lift the knee without jumping.

Harden:
Additional weight (on the chest/shoulders, hold in the hands, hold in front).

2 weight cuffs/short dumbbells/1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)