Lunge alternating with jump (alternating jump) ► jumping lunge

Individual work

Lunge (upper body upright, stomach tensed), arms supported on the hips, folded across the chest, bend the front (and back) leg to a right angle, straighten the legs for a two-legged jump, change leg position during the jump (move the back leg forwards and the front leg backwards), land in the starting position (mirror-inverted).

Attention:
Always keep your front knee behind the tip of your foot and centred over your foot. Keep your upper body as stable as possible.

Lighten:
Higher basic position/lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variation:
Jump height can be varied: high jumps with plenty of time to change leg position or only small jumps with quick leg shifts.

1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)