Jumping with both legs with a stabilizing pole
Press CC fro English subtitles
Jumping with a stable landing on both legs is intended to test strength and coordination. In addition, the coordinative-technical performance of the leg axis and spine is stimulated during the jumps (without shoes). This prepares the body for more dynamic and sport-specific faster movements.
The pole is a corrective measure to improve spinal management. By sitting for long periods of time, children fall into the “sitting pattern” and become round in the back while practicing their sport.
- Assume a shoulder width leg position with the toes pointing forward.
- Bend hip and knee joints slightly.
- Rotate knees minimally outwards (for maximum rotational force and stability in the knees).
- Hold the pole vertically behind your back (one back of the hand on the lower back and the other back of the hand in the neck – at the level of the lordosis).
- The head, thoracic spine and buttocks maintain contact with the pole throughout the exercise.
- Bend your upper body forward while pushing your buttocks backward.
- Jump forward (with a soft stable landing) into the bent jump position.
Remain in the bent position for three to five seconds.
5 jumps (contacts). The pole helps to develop a feeling for the spine and upper body posture, thereby optimizing the functionality and quality of movement of the jump.