Bring heel to buttocks in jump ► bottom kick

Individual work

Stand upright in a slight straddle position (starting position, then single-leg stance), alternately pull the heel up to the buttocks while jumping (bouncing slightly from one leg to the other), arms supported on the hips, crossed in front of the chest or in front of the body.

Attention:
Maintain upright position (body tension).

Lighten:
Exercise while standing (without jumping).

Harden:
Add weight (hold on the legs, shoulders or in the hands).

Variant:
Pause between jumps (stand completely, maintain balance) or jump continuously.

2 weight cuffs/1 weight vest/weight disc/sandbag/fighting backpack/1-2 dumbbells ► Make the exercise more difficult (additional weight)