Double leg jump backward 45 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump backward 45 )

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Name of exercise  Func bil jump – bkwd 45
Other names of exercise Double leg jump backward 45
Description of exercise The double leg jump backward 45 exercise is a plyometric movement that involves jumping backward at a 45-degree angle while using both legs. This exercise is commonly used in sports training and can also be incorporated into a workout routine for increased power, speed, and agility.To perform this exercise, start in a standing position with your feet shoulder-width apart. Bend your knees and lower your body into a squat position, then explosively jump backward at a 45-degree angle, using both legs to propel you. Land softly on the balls of your feet and immediately repeat the movement. This exercise helps to build explosive power in the legs, improve balance and coordination, and engage the core muscles. It can be modified by increasing the distance or height of the jump, making it suitable for all fitness levels.
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 on both legs.
  • Place percentage of weight on involved leg as indicated.
  • Jump backward to 45 degrees to the side, landing on both feet, keeping same percentage of weight on involved leg.
  • Continue jumping.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Extension, Plantarflexion, Hyperextension

    Benefits of exercise

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

  • Improved leg strength
  • Increased explosive power
  • Improved balance and coordination
  • Strengthened core muscles
  • Enhanced athletic performance
  • Improved agility and quickness
  • Increased cardiovascular endurance
  • Improved vertical jump height
  • Reduced risk of lower body injuries
  • Engages multiple muscle groups at once

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

    When to avoid this exercise

  • The double leg jump backward 45 exercise is a plyometric exercise that involves jumping backward at a 45-degree angle using both legs. This exercise can be beneficial for improving lower body strength and explosiveness, but there are certain situations when it should be avoided.Firstly, individuals with pre-existing knee or ankle injuries should avoid this exercise as it puts a lot of stress on these joints and can worsen the injury. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns about your joint health.Additionally, beginners or those who are new to plyometric exercises should avoid this exercise until they have built up enough strength and stability in their lower body. Starting with simpler and less intense exercises can help prevent injury and allow for proper form and technique to be developed.Lastly, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of coordination and control to perform safely and effectively.Overall, it is important to listen to your body and avoid any exercises that may cause pain or discomfort. It is always a good idea to consult with a fitness professional before attempting new exercises to ensure they are appropriate for your fitness level and any potential 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 attempting the exercise
  • Ensure proper form and technique
  • Use a soft and stable surface to jump on
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees during the jump
  • Start with small jumps and gradually increase intensity
  • Do not overextend your back during the backward jump
  • Keep your arms and shoulders relaxed
  • Listen to your body and stop if you feel any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Ankle injuries
  • Knee injuries
  • Hip injuries
  • Lower back pain
  • Osteoarthritis
  • Osteoporosis
  • Plantar fasciitis

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    Frequently asked questions

     

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