Frog Jumps

How To

A cardio, strength, and mobility movement rolled into one, frog jumps are a plyometric (jump training) exercise that works your lower body.

• Start with a straight back, feet shoulder-width apart, and engage your core, keeping it active throughout the exercise
• Push your glutes back and lower down into a squat position until you can touch the ground (or close enough), making sure your knees are tracking over your toes
• At the bottom of the movement, push the floor away with your feet (from your heels) and leap up into the air with power, feeling the stretch and straightening of your hips, knees, and ankles in one line from your shoulders
• Keep those arms reaching toward the ground as best as you can. You want to isolate the legs without help from the arms

Tips

Warm up

As frog jumps are a plyometric exercise, it's essential to warm up your muscles and joints before performing the exercise. Start with some light cardio and dynamic stretching.

Land softly

When you jump, make sure to land softly on the balls of your feet before lowering your heels. This will help to absorb the impact and protect your joints.

Maintain proper alignment

Ensure that your knees stay aligned with your toes during the squat and jump. Avoid letting your knees collapse inward or push out too far.

Use your arms

Although you want to isolate the legs, you can use your arms for balance and momentum. Swing your arms back as you squat and then forward as you jump to help generate power.

Engage your core

Keep your core muscles engaged throughout the movement to help stabilize your body and maintain proper form.

Maintain a steady pace

Perform the frog jumps at a steady pace, focusing on the quality of the movement rather than trying to rush through the exercise.

Focus on depth

Aim for a deep squat position in each frog jump to maximize the benefits for your glutes, quads, and hamstrings.

Breathing

Inhale as you squat down, and exhale as you jump up into the air.

Progression

To increase the intensity of the exercise, you can jump higher or perform the jumps more quickly. You can also try adding a weighted vest for additional resistance.