Lateral depth jump with forward jump
About the Exercise:
- Perform this exercise at home or in the gym.
- This exercise builds power and strength in your leg muscles, specifically the muscles in your thighs.
- Your muscles will be working to help you decelerate and absorb the momentum as you jump from a higher point to the ground, and then converting some of that energy as you spring up from the jump.
How to Do the Exercise:
- Choose a box that is no higher than one foot tall.
- With your feet about hip-width apart and knees very slightly bent, stand on top of the box. Keep your head aligned with your shoulders, hips, and knees. Tight your abdominals.
- Jump down off the box with both feet, landing with your feet pointed to the front and about shoulder-width apart. You should land on the balls and heels of your feet at the same time. Bend your knees and hips and descend into a half-squat as you land to absorb the impact.
- Using the momentum from dropping down from the box, push down with both feet; throw your arms forward and then towards the sky. As your arms propel upwards, simultaneously jump as far forward as comfortably possible.
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