{"id":42736,"date":"2017-03-04T09:33:07","date_gmt":"2017-03-04T08:33:07","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/8-jumping-exercises-to-improve-running-performance\/"},"modified":"2017-03-04T09:33:07","modified_gmt":"2017-03-04T08:33:07","slug":"8-jumping-exercises-to-improve-running-performance","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/8-jumping-exercises-to-improve-running-performance\/","title":{"rendered":"Jump Around: 8 jumping exercises to add to your training"},"content":{"rendered":"<p>Not only does this type of training improve sports performance (e.g. running, basketball, tennis, free running, skiing, to name a few), it is also beneficial for general fitness \u2013 building stronger legs, adding intensity to workouts, and burning more calories.<\/p>\n<p>Because jumping is a skill, it&#8217;s important to learn the basic technique of jumping and landing, before adding intensity and volume. If you are new to this type of training, speak to an <a href=\"https:\/\/evofitness.at\/en\/personal-training\/\">EVO Personal trainer<\/a> before trying the following workout. This circuit-style workout consists of 8 exercises performed back to back \u2013 but don&#8217;t be fooled by its simplicity! Although each exercise involves a jumping movement, you will feel the whole body engaging.<\/p>\n<h2>Equipment and set up<\/h2>\n<ul>\n<li>Interval timer or stopwatch (set the work:rest intervals as outlined below)<\/li>\n<li>Plyo box<\/li>\n<li>Pull up bar \u2013 if you cannot perform a pull up, use a step for assistance<\/li>\n<\/ul>\n<h2>Exercises<\/h2>\n<p>Perform each of the following exercises in order, choosing one of the following levels that suits your ability and current fitness:<\/p>\n<p>EASY \u2013 1 round, moderate pace, 20s work:20s rest<br \/>\nMODERATE \u2013 2 rounds, moderate pace, 20s work:20s rest<br \/>\nHARD \u2013 3 rounds, fast pace, 20s work:10s rest<\/p>\n<ol>\n<li><strong>JUMPING LUNGE<\/strong> \u2013 keep the arms overhead and aim for quick jumps. Don&#8217;t drop too deep<\/li>\n<li><strong>JUMPING JACK<\/strong>S \u2013 take the arms as high as possible and find the rhythm<\/li>\n<li><strong>BURPEE<\/strong> \u2013 drop quickly to the floor and explode out off the push up into a jump<\/li>\n<li><strong>BOX JUMP<\/strong> \u2013 throw the arms up as you jump onto the box, landing with two feet. Step back down and repeat<\/li>\n<li><strong>JUMP PULL UP<\/strong> \u2013 jump up to the bar and quickly perform a pull up<\/li>\n<li><strong>LATERAL JUMPS<\/strong> \u2013 keeping feet together, jump quickly from left to right. Use the arms for balance<\/li>\n<li><strong>INVERTED JUMPS<\/strong> \u2013 from a push up position, jump the legs side to side aiming to lift the hips over the shoulders<\/li>\n<li><strong>BUTT KICKER<\/strong> \u2013 run on the spot bringing each heel to the butt<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2>TIPS<\/h2>\n<p>This workout requires just a small amount of space, so is ideal when your favourite machines are in use.<br \/>\nFeel free to change the order or even substitute with some of your favourite jump-based exercises.<\/p>\n<p>Don&#8217;t forget to share your workout performance with us via Facebook and Instagram!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jump training, also known as plyometric training, is an effective way to build explosive power, stability and coordination.<\/p>\n","protected":false},"author":4,"featured_media":42737,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"8 jumping exercises to improve your running performance | EVO Fitness","_seopress_titles_desc":"Get to know 8 jumping exercises to improve your sports performance such as running, skiing, football, basketball. Start now!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,111,112,113,114,115,116,117,118,119,120,121,122,123,124,125],"class_list":["post-42736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-basketball","tag-coordination","tag-exercise","tag-free-running","tag-interval-training","tag-jumping","tag-movement","tag-performance","tag-plyometric","tag-power","tag-skiing","tag-skill","tag-sports-performance","tag-stability","tag-tennis"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42736","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42736"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42736\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42737"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}