Lunge (upper body tilted slightly forwards, stomach tensed), arms bent (front arm = side of the back leg; back arm = side of the raised leg), bend the front (and back) leg to a right angle, straighten the legs for a two-legged jump, change leg position during the jump (back leg forwards and front leg backwards), landing in the starting position (mirror-inverted). Continuously switch between the two positions without remaining in the lunge position for too long.
Attention:
Keep your upper body as stable as possible.
Lighten:
Higher basic position/lower your upper body less (greater angle in the knees).
Harden:
Additional weight (hold in arms).
Variation:
Jump height can be varied: high jumps with plenty of time to change leg position or only small jumps with quick leg shifts.
