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

( Double leg jump/turn backward 45 )

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Name of exercise  Func bil jump/turn – bkwd 45
Other names of exercise Double leg jump/turn backward 45
Description of exercise The double leg jump/turn backward 45 exercise is a plyometric exercise that involves jumping and turning backwards at a 45-degree angle. It is a challenging exercise that requires coordination, balance, and explosive power. To perform this exercise, start by standing with your feet shoulder-width apart and your arms by your sides. Jump up explosively, lifting both feet off the ground and turning your body 45 degrees to the left. Land softly on both feet, then immediately jump again, this time turning 45 degrees to the right. Continue jumping and turning back and forth for the desired number of repetitions. This exercise helps to improve lower body strength, agility, and coordination, making it beneficial for athletes and fitness enthusiasts alike.
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 and turn backwards 45 degrees, 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 Medium
    Direction of Exercise __
    Type of Action Rotation, Extension, Abduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and coordination
  • Enhanced agility and quickness
  • Increased muscle endurance
  • Improved cardiovascular health
  • Improved flexibility and range of motion
  • Strengthened core muscles
  • Improved body control and spatial awareness
  • Decreased risk of injury
  • Improved athletic performance

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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/turn backward 45 exercise should be avoided in the following situations:If you have a pre-existing injury or condition that affects your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing issues.
  • If you are a beginner or have limited experience with plyometric exercises. This exercise requires a high level of coordination and balance, which can be challenging for those who are new to this type of training.
  • If you are pregnant. This exercise involves jumping and twisting, which can be unsafe for pregnant women and their developing baby.
  • If you have a history of dizziness or vertigo. The spinning motion of this exercise can trigger these symptoms and may be dangerous for those with these conditions.
  • If you are feeling fatigued or have any other health concerns. It is important to listen to your body and avoid any exercises that may put you at risk of injury or exacerbate any existing health issues.

    • 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 padded surface to avoid injuries
  • Have a spotter or trainer present for safety
  • Start with a lower height and gradually increase difficulty
  • Do not attempt the exercise if you have any pre-existing injuries
  • Avoid overexerting yourself
  • Keep your core engaged throughout the movement
  • Do not lock your knees or hyperextend your back
  • Always land with control and avoid landing on your heels.

    • Helpful in Diseases

  • ACL injury
  • Knee pain
  • Ankle sprain
  • Muscle strain
  • Lower back pain
  • Hip pain

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    Frequently asked questions

     

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