Explosive plyometric jumps and crawls
- Hannah
- Mar 9, 2019
- 2 min read
Boost your whole body workout in 4 easy steps
A forward traveling jump squat, is a fun plyometric movement that fires up the whole body. Plyometrics are a form of bodyweight exercise that requires no equipment and involve quick, explosive types of movement. Combining this with an animal movement, (cat crawl) which ignites the core, just levels up this exercise making it a fun and effective movement for your whole body!
“This explosive movement works the whole body. Plyometric exercises help improve leg strength, muscle power, acceleration, balance and agility.”
How to do it
• Begin with your legs just over hip width apart, sending your hips back into a squat position
• Exploding forward as far as you can .The landing form is typically a bent knee, hinged hip, and a moderate amount of forward trunk lean.
• Lowering your hands down in front of your feet, jumping your feet back into cat crawl position. Maintaining this cat crawl position, reciprocally step backwards with the right hand and the left foot.
• Return to standing.
Repeat 6-8 times.
Benefits
This explosive movement works the whole body. Plyometric exercises help improve leg strength, muscle power, acceleration, balance and agility. These dynamic movements also increase your heart rate, improving your cardiovascular system and helps you improve on your basic endurance levels. This is a great movement to incorporate into your HIIT sessions. HIIT sessions are becoming more and more popular as an efficient way to exercise, especially for people wanting to lose weight. (maintaining high intensity, you can burn more calories than a 40 minute run per say). Due to plyometric exercises being so intense, recommended 1-3 sessions a week is advisable.
Watch the accompanying video to see how it’s done, and give it a try for yourself. Let me know if you have any questions about this, or similar movements within this style.
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