Jump in place

Topic
Power
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Lower body
Muscle group
Unterschenkelmuskulatur (hinten), Oberschenkelmuskulatur (vorne), Oberschenkelmuskulatur (hinten)
Organization

Individual work

Duration (mm:ss)
00:00
Topic description

Stand upright on the balls of your feet with your knees slightly bent and your arms resting on your hips. Jump steadily in place (fast frequency) without putting your heels down (jump on your toes).

Attention:
Keep your upper body upright (keep your core tensed).

Lighten:
Smaller/less intense jumps.

Harden:
Larger/intensive jumps; additional weight (on the chest/shoulders, hold in the hands, hold in front).

Variation:
Pull the tips of the feet towards the knee (bend the feet) with each jump.

Material

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

Pictures
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