JUMP AROUND: 8 EXERCISES FOR YOUR TRAINING

 Jump training, also called as plyometric training, is an effective way to build explosive. This form of training not only improves athletic performance (e.g. for running, basketball, tennis, free running, skiing, to name it is also beneficial for general fitness and improves leg strength and intensity during workouts and burns calories.

Since jumping is a skill, one should understand the basic technique of hopping and landing before increasing intensity and volume. If you are a beging, it is best to speak to an before trying the following workout. This "circuit training-like" workout consists of 8 exercises that are performed one after the other - don't let the simplicity of the exercises fool you! Although every exercise “only” consists of jumps, you will feel the training all over your body.

EQUIPMENT AND CONSTRUCTION

Do the following exercises in sequence and choose the level that best suits your current fitness level:

EASY - 1 lap, medium speed, 20 sec. Workout, 20 sec. Break

MEDIUM - 2 laps, medium speed, 20 sec. Workout, 20 sec. Break

DIFFICULT - 3 laps, fast pace, 20 sec workout, 10 sec rest

1.    JUMPED Lunge - keep your arms above your head and try to jump as quickly as possible. Don't bend your knees too much

2.    JUMPING MEN - keep your arms as high as possible and find the rhythm

3.    BURPEE - let yourself "fall to the ground" quickly and perform the jump as explosively as possible after the push-up

4.    BOX JUMP - throw your arms up as soon as you jump on the box / stepper and land on both legs. Step back and repeat the exercise

5.    JUMPED CHIN-UP - jump up on the bar and do a quick pull-up

6.    LATERAL JUMPS - bring your feet together, jump quickly from left to right, use arms for balance

7.    REVERSE JUMPS - From a push -up position, jump your feet from left to right with the intention of bringing your hips over your shoulders

8.    BUTT KICKER - run in place and try to touch your buttocks with your heel

TIPS

You don't need a lot of gaps for this workout, so it's an ideal “fill in the gap” if your favorite gym equipment is occupied.
You can change the order or replace it with other jumping exercises.

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