Moves/DB double high pull jump

DB double high pull jump

ID: 912

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Exercise Type:
Dynamic
Contraindications:
Lower Back Problems
Equipment:
Dumbbell, Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep knees soft at all times; stiff knees on landing increase joint stress.
  2. 2. Engage the core before initiating any movement.
  3. 3. Build duration before building intensity on first exposure to the drill.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Add a reactive element — partner call, target change — to increase cognitive and neuromuscular demand.

Common Problems:

Losing rhythm after fatigue — build sets shorter and more frequent before extending duration.