라이브러리로시작 
끝 
운동 라이브러리
Lunge with Jump
A plyometric lunge that adds an explosive jump and mid-air leg switch, training single leg power and reactive strength.
하체맨몸Lunge (plyometric)
주동근
대퇴사두둔근
협응근
햄스트링종아리코어
장비
맨몸
패턴
Lunge (plyometric)
준비 자세
- 01Stand in a split stance with one foot forward and both knees soft.
- 02Keep the torso tall and arms ready to swing for momentum.
- 03Choose a flat, non-slip surface with overhead clearance.
수행
- 01Lower into a lunge until both knees are near 90 degrees.
- 02Drive hard through both feet and jump straight up, swinging the arms.
- 03Switch legs in mid-air so the opposite foot lands forward.
- 04Absorb the landing softly and sink directly into the next lunge.
- 05Repeat, alternating legs each rep.
체크포인트
- -Landings are quiet, with knees bending to absorb force.
- -The front knee tracks over the toes on every landing.
- -Torso stays upright through the jump and the switch.
- -Each rep reaches a consistent lunge depth before takeoff.
흔한 실수
- -Landing stiff-legged with a loud impact.
- -Cutting the lunge depth as fatigue builds.
- -Letting the front knee cave inward on landing.
- -Leaning far forward to cheat the jump.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 reps per leg, ending sets well before form breaks down.
- -Program early in a session while fresh; plyometrics degrade quickly under fatigue.
- -Own the standard lunge and jump squat before combining them here.