Countermovement Jump (Arms Pull) Instructions
Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Keep your arms relaxed at your sides.
**Movement 1. Initiate the Jump:
- Bend your knees slightly and push your hips back, lowering your body into a quarter squat position. Make sure your chest is up and your back is straight.
- As you lower into the squat, swing your arms backward, preparing for the jump.
2. Jump Up:
- Explosively push through your heels and extend your legs to jump upward.
- As you jump, swing your arms forward and upward for momentum. Your arms should move overhead as you leave the ground.
3. Landing:
- Focus on landing softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
- Return to the starting position by standing tall with arms at your sides.
Tips for Beginners:
- Start with a small jump and work on form before increasing height.
- Maintain a strong core throughout the movement to aid stability.
- Ensure your knees do not extend beyond your toes during the squat.
Repetitions:
- Aim for 3 sets of 5-10 jumps, resting as needed between sets.
