Single to double jump sideways same side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double jump sideways same side )

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Name of exercise  Func uni-bil jump side same side
Other names of exercise Single to double jump sideways same side
Description of exercise The single to double jump sideways same side exercise is a plyometric exercise that targets the lower body muscles, including the glutes, quads, and calves. It involves jumping from one foot to the other while moving laterally in the same direction. To perform this exercise, start in a standing position with your feet hip-width apart. Begin by jumping to the side with one foot, then quickly switch to the other foot and jump in the same direction. This exercise can be done for a specific number of repetitions or for a set amount of time. It helps to improve agility, balance, and coordination while also increasing strength and power in the legs.
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
  • Start standing on right leg.
  • Jump sideways to right, landing on both feet.
  • 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, Circumduction, Elevation, Extension, Flexion, Hyperextension, Plantarflexion, Reposition, Rotation, Supination

    Benefits of exercise

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

  • Improved coordination
  • Increased agility
  • Strengthened leg muscles
  • Improved balance
  • Increased cardiovascular endurance
  • Improved reaction time
  • Improved footwork
  • Improved lateral movement
  • Improved core stability
  • Increased calorie burn

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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 single to double jump sideways same side exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this movement. It is also not recommended for beginners or those who are not used to high-intensity exercises. Pregnant women and individuals with balance or coordination issues should also avoid this exercise. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and modify or avoid any exercises that may cause harm or discomfort.

    • 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
  • Wear appropriate footwear for better grip
  • Keep your back straight and engage your core
  • Do not lock your knees during the jumps
  • Start with small jumps and gradually increase the intensity
  • Avoid overexertion and take breaks if needed
  • Keep your arms close to your body for balance
  • Do not let your feet touch each other during the jumps
  • Choose a flat and even surface to avoid tripping
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • ACL injuries
  • Knee pain
  • Ankle sprains
  • Hip pain
  • Patellar tendinitis
  • Hamstring strains
  • IT band syndrome
  • Shin splints
  • Plantar fasciitis

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    Frequently asked questions

     

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