Jump in place one-legged (right)

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 on one leg on the balls of your feet (right leg), knees slightly bent and arms supported on your hips. Bounce steadily in place (fast frequency) without putting your heel down (jump off on your toes).

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

Lighten:
Bend your knees less (greater angle), smaller/less intense jumps.

Harden:
Bend your knees more (smaller angle); bigger/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

Variation:
Pull the tip of your foot towards your knee (bend your foot) with every jump.

Material

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

Pictures
QR-Code