| Course: PHRE 5003 – High Performance Training |
Movement Pattern: Lower Body |
Target: Quadriceps |
Synergist(s): Gastrocnemius, Gluteals, Hamstrings |
| Exercise |
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| Regressions: |
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Progressions: |
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| Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
- Start with feet shoulder width apart.
- Begin with a countermovement (quarter squat and arm swing backwards)
- Explosively jump forwards as far as possible with both feet. Use the arms to assist with the jump.
- Land in the starting position and repeat jump. Allow complete rest between repetitions.
- Advanced variation: progress to multiple jumps (3-5 jumps) without a pause between jumps.
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| Common Error(s): |
Valgus knees |
| Spotting: |
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