One-legged jump into the air (left)

Individual work

Stand upright on one leg (right leg slightly raised off the ground or bent) with your arms supported on your hips. Take a powerful jump with the training leg (left) straight up into the air (stretch your foot during the flight phase).

Attention:
Maintain an upright position (body tension).

Lighten:
Smaller/less intense jumps.

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

Variant I:
Pause between jumps (complete stance) or continuous jumping.
Variant II:
Tighten the knees to the height of the navel at the same time as jumping.

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