Bodyweight Shift Bouncing

Bodyweight Bouncing Shift (Plyometrics)

Starting Position:
1. Stand with your feet shoulder-width apart.
2. Bend your knees slightly and lower your hips into a quarter-squat position.
3. Keep your back straight, chest up, and arms crossed in front of your chest or hands clasped together.

**Movement 1. From the quarter-squat position, push off the ground with your feet, jumping lightly into the air.
2. As you land, shift your weight to one leg while keeping the other leg slightly bent, ready to bounce.
3. Immediately push off again, shifting your weight to the opposite leg.
4. Continue alternating sides, maintaining a quick bouncing motion.
5. Keep your core engaged and shoulders relaxed throughout the movement.
6. Land softly on the balls of your feet to reduce impact on your joints.

Key Points:
- Maintain a steady rhythm and pace.
- Focus on keeping your movements controlled, even while bouncing.
- Use your arms to help with balance by moving them naturally as you jump.

Repetitions:
- Aim for 10-15 seconds of continuous bouncing, followed by a rest of 30 seconds. Repeat for 3-5 sets.