Combine Leg Moves with Step down X Vert Jump

Step down X Vert Jump

Rep Range

Time Based

Hints

Begin with your feet hip-width apart and toes pointing slightly out. Start the movement by stepping back with one foot, placing the knee of that leg onto the ground directly behind the foot. Follow with the other leg, doing the same movement. To come up, step forward with one leg, then the other, returning to your starting standing position. As you reach the top of this movement, raise your arms overhead and perform a small hop. Ensure you land softly, absorbing the impact with your knees slightly bent. Return your arms to your sides, preparing for the next repetition.

Common Mistakes

Dropping the knee too hard can lead to injury. When stepping back to bring the knee to the ground, avoid letting it crash down. Aim for a controlled movement to protect your joints. Additionally, not using the arms during the hop can reduce the power of the vertical jump. Utilizing the arms to generate momentum can aid in balance and power during the vertical jump. It's also important to avoid neglecting to land with soft knees. Landing abruptly can place undue stress on your joints, so aim for a soft landing with a slight knee bend.

Breathing

Inhale as you step back and bring your knees down. Exhale as you step forward and perform the hop.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae