The single-leg stride jump is an explosive exercise that helps to improve coordination, agility, and power. It begins with the participant standing to the side of a box with their inside foot on top of it close to the edge. From here, they should swing their arms upward and push through their top leg to jump as high as possible, attempting to drive their opposite knee upward. When landing, the inside leg should be used to decelerate the impact. This exercise is great for developing strength and coordination in the lower body muscles.
To incorporate the single-leg stride jump into workouts, you can include it in a lower body or plyometric training routine. Here's how you can do it:
1. Warm-up: Start with a dynamic warm-up to prepare your muscles for the workout. Include exercises like jogging, high knees, butt kicks
, and leg swings.
2. Box setup: Find a sturdy box or step that is at an appropriate height for your fitness level. Place it next to a wall or any stable surface for support if needed.
3. Single-leg stance: Stand to the side of the box with your inside foot on top of it, close to the edge. Make sure your foot is secure and stable on the box.
4. Proper form: Keep your chest up, shoulders back, and core engaged. This will help maintain balance and stability throughout the exercise.
5. Execution: Begin the exercise by swinging your arms upward as you push through the top leg. Use the power generated from your leg to jump upward as high as possible. At the same time, try to drive your opposite knee upward.
6. Landing: Land in the same position that you started, using your inside leg to decelerate the impact. Focus on landing softly and absorbing the impact to protect your joints.
7. Sets and repetitions: Start with 3-4 sets of 8-10 repetitions on each leg. As you progress, you can increase the number of sets or repetitions to challenge yourself further.
8. Rest and