Jump in place with extension and flexion of one leg alternating ► runner hop

Individual work

Stand upright with your feet shoulder-width apart, hopping steadily in place. Alternately bend one leg during the two-legged small jump (raise the knee in front of the body to approximately hip height). Land on both legs (heels completely off the ground), keeping the ground contact time as short as possible before the next repetition. Support your arms on your hips or support the movement with your arms (arms bent and stretched - arm bent on the opposite side where the knee is raised - sprinter position).

Caution:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps (lift your knees less).

Harden:
Higher/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

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