These explosive jumping exercises will improve knee function and fitness

You say, ‘how high?’ Well, as high as you can! Get explosive to improve your health by leaps and bounds.  

NEW research from the Department of Health Sciences at the University of Jyväskylä in Finland has found that high-impact training could actually improve cartilage health — as well as fitness, of course.

In the 12-month study, post-menopausal women who performed high-impact jumping exercises three times a week showed an improvement in knee function and the quality of their patellar cartilage, without experiencing pain or stiffness.

Our workout combines jumping exercises that take your body through all planes of motion to keep things varied and keep joints healthy.

KIT YOU NEED: Box

HOW TO DO IT: Perform each exercise for 30 seconds before moving on to the next.

Once one set of each exercise is complete, take a minute’s rest then repeat the circuit.

Beginners take a 15-second rest inbetween each move.

SQUAT JUMP

Areas trained: BOTTOM, LEGS

Technique: Bend at your knees and hips to lower your bottom behind you.

Once in position, you should jump up as high as you possibly can.

Land softly and repeat the move.

SAFETY TIP: Keep your chest up and shoulders back throughout.

SKATER

Areas trained: LEGS, BOTTOM, CORE

Technique: Start with your feet together, then leap across to the left as far as you can. Land on your left leg in a slight squat and bring your right leg behind.

As soon as you land, leap straight across to the right, performing the same action on the other side.

Repeat the move continuously.

SAFETY TIP: Keep your gaze forward rather than looking at the floor

SIDE-TO-SIDE

Areas trained: LEGS, STOMACH

Technique: Jump up as high as you can and bring your knees toward your chest.

Land softly and repeat.

HOT TIP: Keep this flowing continuously to get the heart rate higher

JUMPING LUNGE

Areas trained: THIGHS, BOTTOM

Technique: Take a large step forward and bend both knees to about 90 degrees with the back knee just above the floor.

Jump up as high as you can, switching leg position in air and landing in the same position, but with the opposite foot in front.

Repeat the move, alternating the sides.

SAFETY TIP: Lower yourself into the lunge with control

PLYO PRESS-UP

Areas trained: CHEST, TRICEPS, CORE

Technique: Start in plank position with your hands on a bench or raised platform (the lower the platform, the harder the move).

Bend your arms to lower your chest closer to the floor, keeping your body in a straight line throughout.

From here, you should explosively push up to take your hands off the bench for a split second.

Land softly on your hands to lower straight into another rep.

SAFETY TIP: If your lower back is over-arching, do the move with your hands on a wall and your body at a 45-degree angle to the floor

JUMP BOX

Areas trained: BOTTOM, LEGS

Technique: Stand with a box or deck in front of you.

Jump onto the box and land softly.

Jump back to the start and repeat.

SAFETY TIP: You can step off the box if this feels safer

PLYO PRESS-UP

Areas trained: CHEST, TRICEPS, CORE

Technique: Start in plank position with your hands on a bench or raised platform (the lower the platform, the harder the move).

Bend your arms to lower your chest closer to the floor, keeping your body in a straight line throughout.

From here, you should explosively push up to take your hands off the bench for a split second.

Land softly on your hands to lower straight into another rep.

SAFETY TIP: If your lower back is over-arching, do the move with your hands on a wall and your body at a 45-degree angle to the floor

 

 

 

 



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