Single to double leg jump/turn same side 180 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to double leg jump/turn same side 180 )

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Name of exercise  Func uni-bil jump/turn same side 180
Other names of exercise Single to double leg jump/turn same side 180
Description of exercise The single to double leg jump/turn same side 180 exercise is a plyometric movement that involves jumping and turning in one fluid motion. It starts with a single leg jump, followed by a quick switch to a double leg jump, and then a 180-degree turn in the same direction. This exercise requires explosive power and coordination, as well as strong core and leg muscles. It is commonly used in sports training to improve agility, balance, and overall lower body strength. It also helps to develop body awareness and control, making it a great addition to any fitness routine. This exercise can be modified for different fitness levels by adjusting the height and speed of the jumps and turns.
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 right leg.
  • Jump to the right in place, turning body 180 degrees, landing on both feet.
  • Repeat.

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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 High
    Direction of Exercise __
    Type of Action Rotation, Flexion, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Greater agility
  • Improved body control
  • Increased explosive power
  • Improved joint stability
  • Improved proprioception
  • Increased cardiovascular endurance
  • 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 single to double leg jump/turn same side 180 exercise should be avoided in certain situations to prevent injury and ensure proper execution. This exercise involves jumping and turning in the same direction, which requires a high level of coordination, balance, and strength. It is not recommended for individuals with pre-existing knee, ankle, or hip injuries, as the explosive movements and twisting motion can put excessive strain on these joints. Pregnant women and those with lower back issues should also avoid this exercise as it can cause discomfort and potential harm. Additionally, beginners or individuals with limited fitness experience should avoid this exercise until they have built up enough strength and stability to perform it safely.

    • 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
  • Wear appropriate footwear with good grip
  • Ensure proper balance and alignment before starting
  • Keep core engaged throughout the movement
  • Start with a smaller range of motion and gradually increase
  • Avoid jerky or sudden movements
  • Keep arms and hands close to the body for better control
  • Do not overexert yourself and take breaks if needed
  • Listen to your body and stop if you experience any pain or discomfort
  • Practice on a flat and even surface to avoid tripping or slipping

    • Helpful in Diseases

  • ACL tear
  • Knee injuries
  • Ankle sprains
  • Hip injuries
  • Muscle strains
  • Tendonitis
  • Shin splints
  • Plantar fasciitis
  • Patellofemoral pain syndrome
  • IT band syndrome

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    Frequently asked questions

     

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