The Forward and Reverse Squat Jump
If you are a lifter, you can train with a few bodyweight squats, so this must be manageable for most (at least the forward variation) difficulty of a small one Added plyometric movement, and teaches your body to use the stored elastic energy in the gluteal muscles and thigh muscles at the bottom of the squat to "jump" you back. While squat-hop advancement is relatively natural, reversing is a very unnatural movement that requires a lot of proprioception, balance, and coordination to successfully complete the movement.
Here's how it's done:
- Land on the bale before transferring your weight to your heels.
- When your heels are in place, squeeze your hips back and push your knees outward, just as you would do a normal knee in body weight, and keep a strong flat back up to use your legs and not rely on your lower back to bring you through the movement.
The goal of this movement is not to jump as high as possible, but to keep each one squat jump smooth, so that one hop flows directly into the next. Try to complete 3 laps of 1
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