Forward step jumps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward step jumps )

View Report

–

Name of exercise  AROM knee plyometric jumps front/back on step
Other names of exercise Forward step jumps
Description of exercise Forward step jumps are a plyometric exercise that involves jumping forward from a standing position. To perform this exercise, start in a standing position with your feet shoulder-width apart. Then, jump forward as far as you can, using your arms to help propel you forward. Land softly on your feet and immediately jump forward again. This exercise helps to improve explosive power, leg strength, and coordination. It also engages the core and lower body muscles, making it a great full-body workout. Forward step jumps can be incorporated into a cardio routine or used as a warm-up before a more intense workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand in front of a four inch step.
  • Jump up onto the step with both feet at the same time.
  • Jump back down to floor.
  • Gradually speed up the rate until you can do one jump per second.

    • –

    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Eversion, Inversion, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Increased agility
  • Improved cardiovascular health
  • Increased bone density
  • Improved explosiveness
  • Strengthened core muscles
  • Improved posture
  • Increased calorie burn

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Forward step jumps are a high impact exercise that involves jumping forward off one foot and landing on the other foot. This exercise is great for building lower body strength and improving explosiveness, but there are certain situations where it should be avoided.Firstly, individuals with knee or ankle injuries should avoid forward step jumps as they put a lot of stress on these joints. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any pre-existing injuries.Additionally, pregnant women should avoid forward step jumps as the impact and balance required may be too strenuous for their changing bodies.Lastly, individuals with balance issues or those who are new to exercise should also avoid this exercise as it requires coordination and stability.Overall, it is important to listen to your body and avoid forward step jumps if you have any concerns or limitations.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and flat surface to perform the jumps
  • Wear appropriate footwear with good grip
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Start with small jumps and gradually increase the intensity
  • Avoid jumping too high to prevent injury
  • Keep your knees slightly bent to absorb the impact
  • Land softly on the balls of your feet
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • osteopenia
  • gout
  • ankylosing spondylitis
  • lupus
  • multiple sclerosis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSupine chest expansion exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSide step jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR