Technique
Stand with feet shoulder-width apart and knees slightly bent. Perform continuous vertical jumps using only your ankles and calves, minimizing knee bend. Land softly and immediately rebound into the next jump.
A plyometric exercise that develops explosive power and reactive strength through continuous vertical jumping movements, improving lower body power and cardiovascular endurance.
Stand with feet shoulder-width apart and knees slightly bent. Perform continuous vertical jumps using only your ankles and calves, minimizing knee bend. Land softly and immediately rebound into the next jump.
Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.
Continue the jumping motion while maintaining proper form and rhythm.
Use only ankles and calves, land softly, rebound quickly, maintain rhythm
Bending knees too much, landing hard, losing rhythm, not using ankles
Increase duration, add weight, perform on one leg, or increase jump height.
Reduce duration, perform with less intensity, or practice ankle hops separately.
Stop if you experience pain in the ankles, knees, or calves. Maintain proper form to avoid injury. This exercise requires good lower body strength and coordination.