Fitness Training Exercises

Strength Training - Quadriceps
Parallel Hops or Polymetric Jump

Equipment Required:

Marked line (optional)

Starting Position:

Stand with feet together, with side of body facing the marked or imaginary line.
Keep a slight bend in the ankles, knees and hips.
Hold arms loosely at sides with elbows bent approximately 90 degrees.

Actions To Execute Exercise:

Jump off both feet and hop over the marked or imaginary line. Swing both arms forward to chest level while jumping.
Land on both feet with slightly bent knees, about 18" from starting point; return both arms to sides upon landing.
Repeat. (It is important to anticipate jumping again immediately after landing.)
Alternate 30-40 second periods of jumping with 60-90 second periods of recovery ( walking, marching in place).

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Increases anaerobic (explosive) power.
Strengthens the legs (quadriceps, hamstrings, gastrocnemius).

Variations On This Exercise

(Vertical Hops) Jump straight up, extending the hands overhead (as in a basketball shoot).

Precautions / Contraindications

This is an advanced, high-intensity exercise, for well-conditioned participants only.
This exercise may be contraindicated for some individuals with back, hip, knee or ankle problems, arthritis, high blood pressure or during pregnancy.