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:

  1. Choose a box that is no higher than one foot tall.
  2. 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.
  3. 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.
  4. 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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