Classification
| Utility: | Plyometric |
| Mechanics: | Compound |
| Force: | Push |
| Function: | Leg Ext (Vertical) |
| Intensity: | Medium High |
Instructions
Preparation
Stand facing collapsible hurdle.
Execution
Squat down while swinging both arms back behind body to each side. Swing arms forward and upward. Jump over the hurdle by extending hips, knees, and feet. Pull legs up over hurdle by flexing hips and knees while reaching arms forward. When feet are over hurdle extend legs forward and pull arms down toward sides. Land on both legs, squat down to absorb impact, and stand upright.
Comments
Hurdles should be collapsible in case they are not cleared. Jump requires static spinal extension as body initially extends and during landing. However, spinal flexion occurs as legs are pulled upward, following complete hip flexion in effort to raise legs to maximal height. Consequently, dynamic spinal extension is observed when hips and body are re-extended.
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Foot
- Shoulder
- Scapula & Clavicle
- Spine (Thoracic, Lumbar)
