Strengthen Legs with 180 Jump

180 Jump

Rep Range

Time Based

Hints

Starting with your feet shoulder width apart, ensure a firm stance. Keep your elbows bent and forearms in front of your body; this will aid in maintaining balance throughout the movement. As you initiate the jump, use the slight bend in your knees and the swing of your arms to generate the necessary momentum. Rotate in the air by pushing off with both feet evenly and turning your hips and shoulders simultaneously. As you land in the opposite direction, focus on a soft, controlled landing, with your knees slightly bent to absorb the impact. Immediately prepare for the next jump by setting your stance and repeating the rotation back to the start. The movement should feel fluid and rhythmic, emphasizing control in both the jump and landing.

Common Mistakes

Neglecting to use the arms for balance can lead to unstable jumps and landings. Landing with straight legs or on the balls of the feet can result in unnecessary stress or potential injury. Ensure you're landing flat-footed and with slightly bent knees. It's crucial to maintain control during the rotation; too much momentum can lead to over-rotation or a loss of balance upon landing.

Breathing

Take a breath in as you set your stance and prepare for the jump. Exhale as you push off the ground and rotate in the air. Inhale again as you land and reposition for the subsequent jump. Coordinating your breathing with the movement can help maintain rhythm and ensure consistent energy throughout the exercise.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders