Double to single plyo jumps exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double to single plyo jumps )

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Name of exercise  AROM knee ext (plyometric) bil to uni w/TG
Other names of exercise Double to single plyo jumps
Description of exercise Double to single plyo jumps is a plyometric exercise that involves jumping from a double leg position to a single leg position. This exercise helps to improve explosive power, coordination, and balance. To perform this exercise, start in a squat position with both feet shoulder-width apart. Then, jump up explosively, bringing your knees towards your chest and landing on one leg. Immediately jump back to the starting position and repeat on the other leg. This exercise can be made more challenging by adding a box or hurdle to jump over. It is important to maintain proper form and land softly to avoid injury. Double to single plyo jumps are a great addition to any plyometric training routine.
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
  • Lie on back on board with board at bottom.
  • Place both feet on foot plate with knees bent to 90.
  • Push up with enough force to let feet leave the foot plate.
  • Land back softly on foot plate with one leg only and push off again with both feet.
  • Repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=a5Kpu2EuZZc%26t=277s

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Enhanced explosive power
  • Strengthened leg muscles
  • Improved agility
  • Improved cardiovascular endurance
  • Increased bone density
  • Improved joint stability
  • Improved reaction time
  • Improved sports 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 to single plyo jumps exercise should be avoided if you have any existing injuries or conditions that may be aggravated by high-impact movements. It is also not recommended for beginners or those who are not physically fit as it requires a certain level of strength, balance, and coordination. Pregnant women and individuals with heart problems or joint issues should also avoid this exercise. Additionally, if you are not familiar with proper jumping techniques and form, it is best to avoid this exercise to prevent potential injuries. It is always important to listen to your body and consult a medical professional before attempting any new exercise.

    • 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 proper athletic shoes with good support
  • Ensure the surface is flat and free of any obstacles
  • Keep your core engaged throughout the exercise
  • Use proper form and technique to prevent injury
  • Start with lower heights and progress gradually
  • Avoid overexerting yourself and take breaks if needed
  • Listen to your body and stop if you experience pain or discomfort
  • Keep your knees slightly bent to absorb impact
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Obesity
  • Cardiovascular diseases
  • Osteoporosis
  • Diabetes
  • Arthritis
  • Metabolic syndrome
  • High blood pressure
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Depression

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    Frequently asked questions

     

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