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Jump exercises or “plyometrics” includes various types of explosive movements, ranging from jumping rope and jumping jacks to box jumps and more extreme exercises. Athletes use these sorts of exercises to get faster and jump higher. But I think you should add a few of the more simpler varieties to your routine as a way to burn more calories and add some fun.
Here are three of my favorite jump exercises. Be sure you’re thoroughly warmed up before doing these. You should also have a good strength foundation.
Try them once a week before your regular routine (when muscles are fresh!). If you couple them with clean eating, you'll be seeing results before you know it.
Quick trip down memory lane! Start with this well-known, low-intensity plyometric exercise. But instead of bringing your hands and arms up above your head like you did when you were a kid, hold a 5-pound weight in each hand, bend your elbows, and bring them shoulder-height, as I do in the above demonstration.
Stand tall with your feet hip-width apart and your hands by your side. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat. bring your arms out in front of you, and place your hands in prayer position. Then, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees. Immediately repeat the jump for the desired number of reps (15 to 20x).
Wide Ski Jumps
Hop to the right on your right foot while bringing your left elbow to your right knee. Then, hop to your left with your left foot while bringing your right elbow to your left knee. A hop to the left, followed by a hop to the right, is one rep altogether. Try doing 20 reps.