Frog jumps

A frog jump is different from a high jump. A frog jump works on the bottom level of a jumpmotion range, while a high jump works on the motion's top level. Frog jumps can be performed as a series of jumps forward, sideward, or backward. Ideally, you should combine all these jumps in one set.

This exercise works your knees, calves, ankles, quads, butt, and tendons, with an emphasis on the knees and stabilizing muscles. Frog jumps can be a great warm-up plyometric exercise. It instantly boosts your adrenals, pumping blood all through your body. This exercise will develop your strength, agility, endurance, and balance. However, those who suffer from knee injuries or weak knees should avoid it.

Decline to a squat position, with your back bent forward and your arms slightly bent behind your body. In one explosive motion, lift your body away from the floor while extending your knees. Your arms should move forward and upward while your back extends. Fly as high as you can. It's important to land on the balls of your feet with your knees bent and your back bent and leaning forward. When you reach a squat position, jump again. Repeat 5 times forward, 10 sideward (5 left, 5 right) and 5 times backward. When you finish, rest a minute, and then do another set.

Those people who are in good shape, and want to accelerate the intensity of this exercise, should try to do a few repetitive sets with no rest in between.

Note: Another option for frog jumps is to keep your hands forward or sideward and perform small (low height) but rapid jumps. This means that you jump low and fast in a rhythm of 1-2 seconds per jump. This method will enable you to build volume and endurance.

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