Squat and straddle jump alternating ► sumo squat jump

Individual work

Stand with your feet shoulder-width apart, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height), arms supported on your hips, folded across your chest, bent or in front of you at chest height, jump up and simultaneously spread and stretch your legs (straddle jump), cushion the jump (bend your knees slightly) and return to the starting position.

Attention:
Bring your buttocks back, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times.

Lighten:
Do not lower your buttocks too low (larger angle in the knees), smaller/less intense/higher jumps.

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); larger, more intense/higher jumps.

2-4 weight vest/1 (medicine) ball/weight disc/sandbag/1-2 dumbbells ► Make the exercise more difficult (additional weight)