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10 of The Best Plyometric Exercises for Your Leg Muscles

10 of The Best Plyometric Exercises for Your Leg Muscles - Sport360.fit Explosive Star Jump Start standing with your feet hip-width apart and focusing your weight on your heels and then drop to the “Deep Squat” position. Push through your heels and jump up with your arms above your head and legs out as if you were doing a “Jumping Jack”. Descend gently from toes to heels, and immediately lower to the same “Deep Squat” position and repeat. Frog Jump Start standing with your feet shoulder-width apart, with your heels facing inward and toes slightly outward. Go down to a squat position while lowering your hands down to the ground and lowering your bottom down (as is the frog position). Push through your heels and jump up with your arms above your head. gently descend from toes to heels, and directly lower the hands (as they were on the ground) and then repeat. Donkey Kick Start standing with your feet hip-width apart, bend forward and put your hands on the ground about 30 centimeters from your feet. Using the muscles of the abdomen and back; bend your knees and then kick one of your ankles towards the sky as if you were trying to stand on your hands. While maintaining control, put your feet back on the ground and kick again using the other ankle, and continue alternating between the two sides. To make the exercise harder: try to kick using both your ankles at the same time. Ice Skater…

10 of The Best Plyometric <a title="" class="aalmanual" href="https://mag.rjeem.com/tag/exercises/">Exercises</a> for Your Leg Muscles – Sport360.fit

Explosive Star Jump

  • Start standing with your feet hip-width apart and focusing your weight on your heels and then drop to the “Deep Squat” position.
  • Push through your heels and jump up with your arms above your head and legs out as if you were doing a “Jumping Jack”.
  • Descend gently from toes to heels, and immediately lower to the same “Deep Squat” position and repeat.

Frog Jump

  • Start standing with your feet shoulder-width apart, with your heels facing inward and toes slightly outward.
  • Go down to a squat position while lowering your hands down to the ground and lowering your bottom down (as is the frog position).
  • Push through your heels and jump up with your arms above your head.
  • gently descend from toes to heels, and directly lower the hands (as they were on the ground) and then repeat.

Donkey Kick

  • Start standing with your feet hip-width apart, bend forward and put your hands on the ground about 30 centimeters from your feet.
  • Using the muscles of the abdomen and back; bend your knees and then kick one of your ankles towards the sky as if you were trying to stand on your hands.
  • While maintaining control, put your feet back on the ground and kick again using the other ankle, and continue alternating between the two sides.
  • To make the exercise harder: try to kick using both your ankles at the same time.

Ice Skater

  • Start in the lunge position with your left leg behind your right and your left hand on the floor (Curtsy Lunge).
  • Skip to the top and switch the two legs and the hand while you are in the air, this is considered one repeat.
  • Repeat quickly moving from one side to the other.

Long Jump

  • Start standing with your feet shoulder-width apart and your ankles facing inward and your toes slightly outward.
  • Go down to the squat position with your bottom down and your hands to the ground.
  • Push through your heels and jump up and forward with the arms above your head.
  • Gently descend from toes to heels.
  • Repeat while trying to jump higher and forward for a greater distance each time.

Lunge Jump

  • Start in the rear lunge position and make sure that your front knee does not go past your ankle.
  • Swing your arms to help you gain momentum and then jump and alternate your legs in the air.
  • Land gently and immediately descend to the lunge position again, repeat quickly alternating your legs each time.

Reverse Lunge Knee-Up

  • Start in the rear lunge position lowering the hand opposite to your front leg to the floor.
  • Jump up with a push from the front toes while pushing the back knee up towards the sky.
  • Land gently and directly lower the back to the back lunge position and place your hand on the ground.
  • Continue for thirty seconds with the same leg and in the second set switch your legs.

Plank to Squat

  • Start in the high plank position (or the push-up position) so that the shoulders are above the wrists, engaging the core and back.
  • Gently bend the knees and jump forward with your feet so they are on either side of your hands and fall into the low squat
  • Press with your hands to lift your hips and jump to return to the plank position.

Squat Jump

  • Start standing while keeping the distance between your feet slightly wider than your hips.
  • Go down into a squat position with your hands lowered down to the ground.
  • Push through your heels and toes and jump up powerfully.
  • Gently land from toes to heels, and directly lower the back to the squat position.

Tuck Jump

  • Start standing with your hips shoulder-width apart, and push using your weight to the heels while you sit back and down a little (without taking the full squat position).
  • Swing your arms and jump up with your knees bent toward your chest and close your elbows to meet in the middle.
  • Gently land from toes to heels.

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