Leap into the air

Individual work

Stand upright with your feet shoulder-width apart and your arms supported on your hips. Jump straight up with both legs (feet extended during the flight phase).

Attention:
Maintain an upright position (body tension).

Ligthen:
Smaller/less intense jumps.

Harden:
Hold additional weight (on the legs, on the shoulders, in the hands); jump on a soft surface.

Variant I:
Never put your heels down completely.
Variant II:
Pause between jumps (complete stance) or jump continuously.
Variant III:
Touch the floor with your hands after each jump (knee bend), stretch your arms upwards during the jump (stretch jump).
Variant IV:
Pull your knees up to the height of your navel at the same time as you jump, arms bent in front of you.

2 weight cuffs/short dumbbells/1 weight vest/sandbag/fighting backpack ► making the exercise more difficult (additional weight)
1 small/large soft mat ► making the exercise more difficult (base)