Moves/zSingle Rack Thruster + Side to Side Hop Jumps

zSingle Rack Thruster + Side to Side Hop Jumps

ID: 353

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Exercise Type:
Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep knees soft at all times; stiff knees on landing increase joint stress.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Focus on foot speed first; cover range once mechanics are sound.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Increase speed, range, or add a resistance band around the ankles or wrists.

Common Problems:

Arms not pumping — cue the arms to drive in opposition to create rhythm and reduce leg fatigue.