![]() Option 2: Another option for your arms is to use them to help propel you up into the air – and in this case, they can start by your sides, with a bend in the elbow (so your arm is at a 90-degree angle). Also, think about someone standing behind you and pulling your elbows back toward them – this is helpful in keeping your elbows from falling forward toward your face, and therefore causing the upper body to possibly begin to round. If this is your preferred method, then you want to ensure that your fingertips are just barely interlaced, and your hands don’t actually end up pulling your head forward as you squat and jump. Option 1: While the exercise listed above has arms extended with fingertips pointing toward the ground during the entire movement, some people like to place their hands behind their head while performing a frog jump. There are two different ways that you can modify a frog jump as far as arm placement and where you are jumping. From here (and with fingertips still pointed down toward the ground), land as lightly as you can and lower back into a squat while repeating the movement for the desired number of repetitions. At the top of the movement, your body should be in full extension – specifically at the hips, knees, and ankles. Once you are at the bottom of your squat, press through your heels to push yourself away and off of the floor, jumping vertically as high as you can. If you can touch the ground with your fingers as you lower into your squat, that’s perfect! If not, that’s okay too – you just want to make sure you have correct form as you lower yourself down and back. This will be a challenging position, especially for the core, since you want to keep your chest up high while fingers drop to the floor. Lower yourself down until your thighs are parallel with the ground, keeping your arms extended straight down in front of you – essentially, with fingertips pointing toward the floor. With feet about shoulder-width apart, sit your hips down and back while keeping your chest high. Once you know you are able to get into a deep squat, make sure your back is straight with your shoulder blades down and back and core engaged. ![]() If the squat motion is difficult for you at the moment, step back and re-evaluate your training program before progressing to a frog jump. This can be the first hinderance for this movement for some people, so having a thorough warmup and good range of mobility will go far in making sure a frog jump can be completed successfully. To begin, you want to ensure that you can get your body into a full, deep squat. However, we will break down the regular version of a frog jump, and then you can make changes as necessary (or as your training program advises!). There are several different ways that you can tweak the frog jump, based on your intended intensity level, fitness goals, and current injury status. Essentially, plyometric exercises such as the frog jump enable you to jump higher (or move more quickly) than before training, therefore improving performance within a sport or exercise. Plyometric movements are high impact, although intensity levels can vary, and for many movements, both feet come up off of the floor at the same time. Essentially, this exercise would be done at maximum effort over a shorter period of time, while integrating it with other movements into a training program. ![]() but think again!įrog jumps can be classified as a plyometric exercise, since you are building explosive power through increasing speed while jumping. ![]() You might think that hopping like a frog isn’t going to be such a powerhouse movement…. Multiple joints are working at the same time as well, including the hips, knees, and ankle joints. It is called a frog jump because the type of squat you do resembles that of a frog, and of course, frogs jump.Īs a plyometric exercise, the frog jump is a combination of strength and cardio rolled into one – and actually, your overall mobility and flexibility plays a role in the dynamics of this movement as well! As most of the power and work is coming from the lower body in a frog jump, you will end up reaping the benefits all over your body: from improved posture and weight loss to a stronger heart and lungs!įrog jumps are a compound movement (meaning that multiple muscle groups are working together in order to do the movement properly). If you are feeling froggy, then jump! In this article, we will go over what a frog jump is and everything you need to know about this incredible plyometric exercise, which includes how to do frog jumps correctly, common mistakes, the benefits and muscles worked, modifications and training variables, and other great plyometric exercise alternatives you can consider.Ī frog jump is a plyometric exercises that involves squatting down until your hands are on the floor and then explosively jumping up into the air.
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