How to perform it
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your abs engaged, torso slightly inclined forward, and arms ready to assist with propulsion.
- Begin by performing a lateral jump from one side of the mat to the other with control.
- Use your arms to help with balance and propulsion as you change sides.
- Land with your knees bent, absorbing the impact with control.
- Keep your feet firmly planted at each landing and avoid allowing your knees to collapse inward.
- Continue jumping from side to side at a steady rhythm while maintaining good posture.
- Exhale during the jump and inhale as you land and prepare for the next movement.
What you should feel
Greater activation of the quadriceps, glutes, calves, and core, with a high demand for coordination and endurance. The effort should feel explosive through the legs and balance, without pain in the knees, ankles, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and your knees slightly bent. Keep your abs engaged, torso slightly inclined forward, and arms ready to assist with propulsion. Begin by performing a lateral jump from one side of the mat to the other with control. Use your arms to help with balance and propulsion as you change sides. Land with your knees bent, absorbing the impact with control. Keep your feet firmly planted at each landing and avoid allowing your knees to collapse inward. Continue jumping from side to side at a steady rhythm while maintaining good posture. Exhale during the jump and inhale as you land and prepare for the next movement.
Dynamic jumping exercise that works the core, quadriceps, glutes, and calves while combining coordination, propulsion, and controlled landing.
Greater activation of the quadriceps, glutes, calves, and core, with a high demand for coordination and endurance. The effort should feel explosive through the legs and balance, without pain in the knees, ankles, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.