Jump into the air (squat jump) ► tuck jump

Individual work

Stand upright shoulder-width apart with your arms outstretched at chest height in front of you, bend your legs slightly (squat down slightly) and push your legs off the floor in a fluid movement to jump upwards (raise your arms horizontally as a swing). During the jump, pull your knees up towards your chest as far as possible (squat jump). Then land in a controlled manner (cushion the jump) and initiate the next jump.

Attention:
Keep your back straight, cushion the jump as you land, keep your whole foot on the ground without bending your knees and keep your knees behind your toes while your legs are in contact with the ground. The palms of your hands touch your knees with every jump.

Ligthen:
Smaller/less intense jumps, pull your knees up less.

Harden:
Additional weight; jump on a soft surface.

2-4 weight cuffs/2 dumbbells/1 weight waistcoat ► Making the exercise more difficult (additional weight)
1 small/large soft mat ► Making the exercise more difficult (base)