Leg Explosions: This exercise helps with height and leg strength. Start with your feet together. Take a slow dip so until your knees reach a ninety-degree angle. Explode into the air without using your arms. As you land, absorb gently absorb back into your starting position. Start with three sets of five controlled jumps and work up to executing fifteen in a row.
Sitting Toe Touches: This exercise isolates the hip flexor and abdominal muscles that lift legs into the jump position. Start by sitting on the floor in a tuck position. Balanced with your feet slightly off the floor and your arms in “daggers”. Quickly lift your legs and arms to all the way to the toe touch position. Once you’ve hit it, snap back to your starting position as quickly as possible. It may take a few tries to find your balance. Once you get the hang of it, focus on keeping your toes pointed, your legs straight, and your back upright. Again, start with three sets of five and work up to fifteen reps in a row.
Straddle Lifts: This exercise also isolates the hip flexors. Start on the floor in a straddle position. Place your hands on the floor in between your knees. Lift one leg a two inches off of the floor for a count of two and then set it back down. Keep your leg straight and your toe pointed. Repeat with the other leg. Do these five times (approximately 10 seconds on each leg). Work up to holding each leg twice for a count of five, and then once for a count of ten. Eventually, you may lift both legs at once.
Sitting Toe Touches: This exercise isolates the hip flexor and abdominal muscles that lift legs into the jump position. Start by sitting on the floor in a tuck position. Balanced with your feet slightly off the floor and your arms in “daggers”. Quickly lift your legs and arms to all the way to the toe touch position. Once you’ve hit it, snap back to your starting position as quickly as possible. It may take a few tries to find your balance. Once you get the hang of it, focus on keeping your toes pointed, your legs straight, and your back upright. Again, start with three sets of five and work up to fifteen reps in a row.
Straddle Lifts: This exercise also isolates the hip flexors. Start on the floor in a straddle position. Place your hands on the floor in between your knees. Lift one leg a two inches off of the floor for a count of two and then set it back down. Keep your leg straight and your toe pointed. Repeat with the other leg. Do these five times (approximately 10 seconds on each leg). Work up to holding each leg twice for a count of five, and then once for a count of ten. Eventually, you may lift both legs at once.
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