Jump on the spot one-legged (left) (one-legged jump) ► pogo tuck jump

Topic
Power
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Lower body
Muscle group
Unterschenkelmuskulatur (hinten), Oberschenkelmuskulatur (vorne), Oberschenkelmuskulatur (hinten)
Organization

Individual work

Duration (mm:ss)
00:00
Topic description

Steady hopping in place on one leg (left) without putting your heel down completely. Every few repetitions (e.g. always after 5 small hops) perform a jump upwards (one-legged jump). The arms can support the jump by pulling them up and overhead when jumping from hip height.

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

Lighten:
Smaller/less intense jumps into the air.

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

Variation:
Pull the tip of your foot towards your knee (bend your foot) with each jump.

Material

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

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