Technique
Perform a series of jumps in a Z-shaped pattern. Jump forward and to the right, then forward and to the left, then forward and to the right again, creating a zigzag pattern. Land softly and immediately explode into the next jump.
A plyometric exercise that develops explosive power and coordination through Z-shaped jumping patterns, improving lower body power and directional movement skills.
Perform a series of jumps in a Z-shaped pattern. Jump forward and to the right, then forward and to the left, then forward and to the right again, creating a zigzag pattern. Land softly and immediately explode into the next jump.
Begin standing with feet shoulder-width apart, knees slightly bent, and core engaged.
Complete the Z-pattern sequence while maintaining proper form and control.
Jump in Z-pattern, land softly, explode into next jump, maintain rhythm
Poor coordination, landing hard, losing rhythm, not maintaining Z-pattern
Increase jump height, extend pattern length, add weight, or increase speed.
Reduce jump height, shorten pattern, or practice basic hops first.
Stop if you experience pain in the ankles, knees, or hips. Maintain proper form to avoid injury. This exercise requires good lower body strength and coordination.