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How to Do a Square Jump

Learn how to do a square jump in this Howcast workout video about plyometric exercises.


Hi, it's Pauline again, and I'm going to take you through another amazing plyometric workout or exercise. So this exercise is really for agility and of course, balance. These are called square jumps and I'm going to be moving laterally and front to back. What is really, really important is when you're doing this movement it's important that you're going to keep your knees soft.

Something else that I like to do; right now it's blank; but I like to add numbers, so I'll number the box from one, two, three and four and use it in that way. So when I do a workout, I'll incorporate different protocols. So I'd say I'm going to go from one to two, okay? So I'm going to start this move and you're just going front to back like that, keeping your knees soft, front to back. Again, using my arms as a driving force.

Now this is just for beginners, okay if you're an athlete, basketball, tennis, soccer anything, table tennis you're going to speed it up. Okay, as quick as you can front to back over the tape, okay? So now I'm going to go one, two, three, four. Something to remember is this movement, you can only do it for maybe 20 to 30 seconds and rest, because your calves and legs, everything, really, really activates, so just do it for 20 seconds, take a break for like 10 seconds or so and then do it again, okay?

So I'm going to go from one to four. So from here watch my arm movement, okay? Now I'm going to got the other way around, have to equal it on the other side. Here we go, four, three, two, one. If I want a challenge, okay? I would go from one to three, so I'm going to go at a diagonal on the line here. The key thing to remember though, as you're going diagonal, you're not actually going to turn diagonal. You're going to stay in this position and go diagonal, all right? So arms again going opposite, okay?

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