Why? Adds a new challenge to skipping.
How? Do two rotations of the rope for every jump. The trick is to practise and then practise some more. You don’t need to jump higher: the speed of the rope is the most important factor. Having a heavier rope can make this easier. Landing light is safer and more effective. If you land too heavily it’s too hard to get up for the next jump.Reps: 3-5 sets of 30
Why? This is the stalwart of jumps training.
How? Stand 30cm back facing your platform. Perform a partial squat and then jump, driving your arms up, landing on top of the platform. Your landing should be soft and controlled. Step off and repeat. Start with a low platform then look to increase the height when you feel ready.
Reps: 3-5 sets of 8-15
Why? Lateral movement works different muscles to the rest of today’s moves.
How? Use a low hurdle or even a rope. The height of the jump is not the most important thing. Stand side-on to the hurdle with feet shoulder-width apart and knees soft. Jump sideways across the hurdle and land lightly with soft knees. Once steady, jump back to your original side. Once you get the hang of this exercise, increase your speed by spending less time on the ground between jumps.Reps: 3-5 sets of 10-20
Why? This is a great butt exercise.
How? Stand with your feet hip-width apart. Stride forward with your left leg. Your feet should be over a metre apart, your back foot should be up on its toes, your front knee should be above your ankle and both feet should be facing forward. Jump up and while in mid-air swing your right leg to the front and your left leg to the back. Land on both legs simultaneously, with bent knees to absorb the impact. Your legs should bend on landing to absorb the impact.
Reps: 3-5 sets of 10-30.
Hurdle and burpee
Why? If you thought it couldn’t get more intense than plain old burpees, it just did.
How? Use a bigger hurdle or whatever you feel comfortable with. Face the hurdle front-on. Jump forward over the handle and land softly on the other side. Then drop into a burpee: squat, hands to the ground, jump your feet back into a push-up type position, drop your torso and thighs to the ground and then get back up to standing as quickly as you can. Repeat.
Reps: 3-5 sets of 6-15.
Source : bodyandsoul.com.au
Burn more calories and vary your training with a workout
What better time to whip out a jump-based workout than at Easter time. Inspired by the Easter Bunny himself, today we’re taking you through five of the best hopping exercises. Not only are jumping moves fun, they’re a neat way to vary your training and are one of, if not the, best ways to ramp up intensity. So time to hop to it and work up a great sweat.