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

( Side step jump )

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Name of exercise  AROM knee plyometric jumps side/side on step
Other names of exercise Side step jump
Description of exercise Side step jump is a plyometric exercise that involves jumping from side to side in a lateral motion. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Begin by jumping to the right side, landing softly on the balls of your feet with your knees slightly bent. As you land, swing your arms up and across your body. Immediately jump to the left side, swinging your arms in the opposite direction. Continue jumping from side to side, focusing on keeping your movements quick and explosive. This exercise helps to improve coordination, agility, and lower body strength. It can also be modified for different fitness levels by adjusting the intensity and speed of the jumps.
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 with right side to a 4 inch step.
  • Jump to side, up on to step with both feet at the same time.
  • Jump back down.
  • Gradually increase speed until you can do a jump per second.

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    Video Tutorial

    https://m.youtube.com/watch?v=-SpmUwspF3g%26t=3s

     

    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 Abduction, Eversion, Plantarflexion, Depression, Retraction, Circumduction

    Benefits of exercise

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

  • Improves coordination
  • Increases agility
  • Builds leg strength
  • Enhances balance
  • Targets multiple muscle groups
  • Boosts cardiovascular endurance
  • Can be modified for different fitness levels
  • Can be done anywhere with minimal equipment
  • Helps with weight loss
  • Can improve 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

  • Side step jump exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this type of movement. This includes knee, ankle, or hip injuries, as well as any issues with your balance or coordination. Pregnant women should also avoid this exercise as it may put too much strain on their body. Additionally, if you experience any pain or discomfort while performing this exercise, you should stop immediately and consult with a medical professional. It is important to listen to your body and not push yourself too hard, as this can lead to further injury. If you are unsure about whether or not you should do this exercise, it is best to consult with a fitness professional or doctor before attempting it.

    • Precautions

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

  • Repeat the jumps to the other side.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • osteoarthritis
  • obesity
  • diabetes
  • cardiovascular disease
  • high blood pressure

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    Frequently asked questions

     

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