Stand upright on the balls of your feet with your feet shoulder-width apart, holding a skipping rope in your hands. Jump steadily in place and simultaneously swing the rope (under your feet and overhead).

Attention:
Without putting your heels down (jumping on the balls of your feet/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swinging).

Harden:
Higher intensity (very fast jumping); additional weight (on the feet).

Variant I:
Pull the tips of your feet towards your knees with each jump (bend your feet).
Variant II:
Integrate jump shapes: Double jumps, crossing arms, alternating left/right heel taps on the floor, straddle jumps, jumping in step position, alternating jumps, etc.

Note:
Two single jumps replace one double jump in training (1 double under = 2 x single rope jumps). Instead of jumping rope, the knee lift (skipping) is often chosen as a substitute (no material required).

1 skipping rope

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

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

Attention:
Keep your upper body upright (tense your core).

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.

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

Steady hopping in place on one leg (left) without putting your heel down completely. Every few repetitions (e.g. always after 5 small hops) perform a jump upwards (one-legged jump). The arms can support the jump by pulling them up and overhead when jumping from hip height.

Attention:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps into the air.

Harden:
Higher/intensive jumps; additional weight (on your chest/shoulders, hold in your hands, hold in front of you).

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

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

Stand on one leg (left), with the free (right) leg raised (approximately right angle in the knee joint so that the knee is at about hip height in front of the body). Jump steadily in place, putting your heel down completely with each repetition.

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

Lighten:
Smaller/less intense jumps.

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

Stand upright on one leg (left), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Without putting down the heel (jumping on the ball of the foot/tips of the toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

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.

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

Steady hopping in place on one leg (right) without putting your heel down completely. Every few repetitions (e.g. always after 5 small hops) perform a jump upwards (one-legged jump). The arms can support the jump by pulling them up and overhead when jumping from hip height.

Attention:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps into the air.

Harden:
Higher/intensive jumps; additional weight (on your chest/shoulders, hold in your hands, hold in front of you).

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

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

Stand on one leg (right), with the free (left) leg raised (approximately right angle in the knee joint so that the knee is at hip height in front of the body). Jump steadily in place, putting your heel down completely with each repetition.

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

Lighten:
Smaller/less intense jumps.

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

Stand upright on one leg (right), standing only on the front foot/ball of the foot, holding a skipping rope in your hands. Continuous one-legged hopping in place and simultaneous swinging of the rope (under the standing leg and overhead).

Attention:
Jump without putting your heel down (on the ball of your foot/tips of your toes). Keep your upper body upright (tense your core).

Lighten:
Lower intensity (slower swing).

Harden:
Higher intensity (very fast jumping); additional weight (on the supporting leg).

Variant I:
Pull the tip of the foot towards the knee (bend the foot) with every jump.
Variant II:
Integrate jump forms: Double jumps, crossing your arms, tapping your heel on the floor, etc.

1 skipping rope

1 weight cuff/weight waistcoat ► to make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, hopping steadily in place. Alternately bend one leg during the two-legged small jump (raise the knee in front of the body to approximately hip height). Land on both legs (heels completely off the ground), keeping the ground contact time as short as possible before the next repetition. Support your arms on your hips or support the movement with your arms (arms bent and stretched - arm bent on the opposite side where the knee is raised - sprinter position).

Caution:
Keep your upper body upright (tense your core).

Lighten:
Smaller/less intense jumps (lift your knees less).

Harden:
Higher/more intense jumps; additional weight (on your chest/shoulders, hold in your hands, in front of you).

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

Stand upright on the balls of your feet with your knees slightly bent and your arms bent in front of your body (or supported on your hips). Jump up into the air and bend your legs (raise your knees approximately to navel height). Bounce 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:
Lift your knees less, smaller/less intense jumps.

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

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

Continuous jumping with both legs in place (feet closer than shoulder width), with the hips alternately turned out to one side (feet pointing to the respective side). The upper body and gaze always remain directed forwards, the heels are never fully lowered.

Attention:
The upper body remains upright (tense the torso).

Harden:
Additional weight (on the chest/shoulders, hold in the hands, hold in front).

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

Jump onto the long bench on both legs and back down again.

Attention:

Keep your upper body upright, cushion your landing.

Lighten:
Jump over a line (omit the long bench); choose a lower element (e.g. vaulting box top); lower cadence.

Harden:
After standing on the long bench, jump upwards; choose a higher element; keep additional weight on your feet/shoulder; higher cadence.

1 long bench

1 vaulting box top section ► Make the exercise easier (position)

2 vaulting box elements (incl. top section) ► Make the exercise more difficult (position)
2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

From a standing position, tilt your upper body slightly forwards, stretch your arms backwards at an angle to your body (like a ski jumper on a ski jump), push off the ground powerfully to jump onto a raised object (plyo box or swinging box element incl. top) (use the momentum of your arms), straighten your upper body (stand on the object) and jump back to the starting position (possibly the other side of the object).

Attention:
Land as softly as possible (cushion the jump with your knees).

Lighten:
Lower the intensity between each execution; lower the height of the object.

Harden:
Additional weight; higher object.

Variation:
Bouncing from one side of the object to the other by jumping sideways.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand on your knees (possibly with your buttocks sitting on your feet), your arms hanging down at the side of your body and your upper body upright. The buttocks and leg muscles are tensed and the arms are brought back to gain momentum. Then, with an explosive movement, hop onto both feet simultaneously (landing in a squat position), bringing your arms up quickly and pushing your hips forwards.

Attention:
The exercise requires a certain amount of explosiveness in the legs and is therefore rather demanding.

Lighten:
Significantly greater support from the arms (momentum).

Harden:
Additional weight; soft surface.

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

Stand on your knees (possibly with your buttocks sitting on your feet), your arms hanging down at the side of your body and your upper body upright. The buttocks and leg muscles are tensed and the arms are brought back to gain momentum. Then, with an explosive movement, hop onto both feet simultaneously (landing in a squat position), bringing your arms up quickly and pushing your hips forwards. After landing, you immediately jump up with both legs (with as little contact time with the ground as possible).

Attention:
The exercise requires a certain amount of explosiveness in the legs and is therefore rather demanding.

Lighten:
Significantly greater support from the arms (momentum).

Harden:
Additional weight; soft surface.

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

Stand on your knees (possibly with your buttocks sitting on your feet), your arms hanging down at the side of your body and your upper body upright. The buttocks and leg muscles are tensed and the arms are brought back to gain momentum. Then, with an explosive movement, hop onto both feet simultaneously (landing in a squat position), bringing your arms up quickly and pushing your hips forwards. After landing, you immediately jump up with both legs (keeping your contact time with the ground as short as possible), rotating your body 90 degrees to the left side in the air (landing facing the left side, in the starting position you are facing forwards).

Attention:
The exercise requires a certain amount of explosiveness in the legs and is therefore rather demanding.

Ligthen:
Significantly greater support from the arms (momentum).

Harden:
Additional weight; soft surface.

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

Stand on your knees (possibly with your buttocks sitting on your feet), your arms hanging down at the side of your body and your upper body upright. The buttocks and leg muscles are tensed and the arms are brought back to gain momentum. Then, with an explosive movement, hop onto both feet simultaneously (landing in a squat position), bringing your arms up quickly and pushing your hips forwards. After landing, you immediately jump up with both legs (keeping your contact time with the ground as short as possible), rotating your body 90 degrees to the right side in the air (landing facing the right side, in the starting position you are facing forwards).

Attention:
The exercise requires a certain amount of explosiveness in the legs and is therefore rather demanding.

Lighten:
Significantly greater support from the arms (momentum).

Harden:
Additional weight; soft surface.

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

Stand on your knees (possibly with your buttocks sitting on your feet), your arms hanging down at the side of your body and your upper body upright. The buttocks and leg muscles are tensed and the arms are brought back to gain momentum. Then, with an explosive movement, hop onto both feet simultaneously (landing in a squat position), bringing your arms up quickly and pushing your hips forwards. After landing, immediately jump up with both legs (keeping contact with the floor as short as possible), rotating the body 90 degrees in the air. Switch sides after each repetition so that you land facing the left or right side (starting position facing forwards).

Attention:
The exercise requires a certain amount of explosiveness in the legs and is therefore rather demanding.

Lighten:
Significantly greater support from the arms (momentum).

Harden:
Additional weight; soft surface.

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

Both-legged jumps into and out of the object lying on the floor (e.g. tyre) or jump over an object (e.g. combat backpack), integrating both forward, backward and sideways jumps into the exercise.

Attention:
Danger of tripping.
Keep your knees stable and behind the tips of your feet.

Lighten:
Jump without an object or just jump from a standing position behind the object forwards and back to the starting position; jump over a smaller object (e.g. combat rucksack instead of a tyre).(e.g. combat rucksack instead of tyre or helmet instead of combat rucksack); lower cadence.

Harden:
Higher cadence; additional weight (on the feet).

1 tyre (10DM)/fighting rucksack

1 helmet ► Make the exercise easier

2 weight cuffs/1 weight vest/sandbag ► Make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart and your arms supported on your hips. Jump straight up with both legs (feet extended during the flight phase).

Attention:
Maintain an upright position (body tension).

Ligthen:
Smaller/less intense jumps.

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

Variant I:
Never put your heels down completely.
Variant II:
Pause between jumps (complete stance) or jump continuously.
Variant III:
Touch the floor with your hands after each jump (knee bend), stretch your arms upwards during the jump (stretch jump).
Variant IV:
Pull your knees up to the height of your navel at the same time as you jump, arms bent in front of you.

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

Round course over box elements of different heights. Place a soft mat (small) between the elements and at the end of the course (crosswise - wide side of the mat facing the long side of the box). Jump onto the vaulting box element with both legs and back down again.

Attention:
Pause briefly on the vaulting box, cushion the landing with your legs (lower your buttocks), do not let your knees swing outwards/inside.

Lighten:
Less high elements.

Harden:
Higher elements.

Variant:
When jumping down, jump up again immediately after landing (explosive power) or take a roughly right angle with your knees when landing and hold this position briefly before jumping off again.

3 Swedish box
3 soft mats (small)

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)

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)

Stand upright on one leg (left leg slightly raised off the ground or bent) with your arms supported on your hips. Take a powerful jump with the training leg (right) 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)