How to perform it
- Stand with your feet at a comfortable width, spine upright, and abs engaged.
- Begin with your hands together in front of your chest in a prayer position.
- Slightly bend your knees to prepare for the jump.
- Perform a controlled vertical jump while raising your joined hands overhead.
- Land softly with your knees slightly bent to absorb the impact.
- Return your hands to the starting position as you control the landing and prepare for the next repetition.
- Keep your torso stable and avoid allowing your knees to collapse inward on landing.
- Exhale during the jump and maintain rhythmic breathing throughout the exercise.
What you should feel
Work in the legs, core, and shoulders, with an increase in heart rate and coordination demand. Explosive and aerobic effort, without pain in the knees, ankles, hips, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet at a comfortable width, spine upright, and abs engaged. Begin with your hands together in front of your chest in a prayer position. Slightly bend your knees to prepare for the jump. Perform a controlled vertical jump while raising your joined hands overhead. Land softly with your knees slightly bent to absorb the impact. Return your hands to the starting position as you control the landing and prepare for the next repetition. Keep your torso stable and avoid allowing your knees to collapse inward on landing. Exhale during the jump and maintain rhythmic breathing throughout the exercise.
Dynamic jumping exercise that works the core, shoulders, and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landing.
Work in the legs, core, and shoulders, with an increase in heart rate and coordination demand. Explosive and aerobic effort, without pain in the knees, ankles, hips, 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.