astride jumps (male)

مراحل اجرای حرکت

1. 1

   Stand with your feet shoulder-width apart.

2. 2

   Bend your knees and lower your body into a squat position.

3. 3

   Jump explosively upwards, extending your legs and arms.

4. 4

   While in the air, spread your legs apart and bring your arms out to the sides.

5. 5

   Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.

6. 6

   Repeat for the desired number of repetitions.