Drop Jog

Jog-and-Drop Plyometrics Instructions

Positioning

1. Start standing tall with your feet hip-width apart and your arms relaxed at your sides.
2. Ensure you have enough room to jog forward without obstacles.

Movement Instructions

1. Jogging: Begin by jogging slowly in place or moving forward in a small space.
2. Drop Position: After jogging for about 5-10 seconds, lower your body into a squat position:
- Bend your knees and push your hips back as if you are going to sit in a chair.
- Keep your chest up and your back straight.
- Aim to keep your knees behind your toes.
3. Jump Up: From the squat position, explode upward into a jump:
- Swing your arms forward and upward to help generate momentum.
- Aim to get as high as you can, landing softly as you return to the ground.
4. Return to Jogging: As soon as you land, transition back into the jogging position for another 5-10 seconds.
5. Repetition: Repeat the process of jogging followed by the drop and jump. Aim for 5-10 rounds, depending on your fitness level.

Tips

- Focus on landing softly when you jump to prevent injury.
- Maintain a steady rhythm and pace as you jog.
- Make sure to warm up before starting these exercises to prepare your body.

Cool Down

- After completing your rounds, take a few minutes to walk and breathe deeply to cool down. Stretch your legs gently to prevent stiffness.