From the mind of Leon Melnicenko.
Jumping Power Jack Ladder
This is a partner exercise challenge using jumping power jacks. The first team to battle through the pain wins.
Space out two markers (10 metres apart). Partners should start one behind the other.
To start: One player jogs on the spot whilst the other players sprints out to the marker and performs one jumping power jack, the player then sprints back and tags their partner who does the same (completes one jack). This continues until both players have completed 1-15 jacks (in other words they both complete 2 then 3 and so on until they reach 15. Your campers will be in bits after this I guarantee.
Jumping Power Jacks: Feet together, both hands touching toes with knee bent (almost in a skiing squatting position. Explode up in to the air in to a star fish shape and land soft on the toes in the same position.
Use this as a guide, for fitness levels.
- Beginners 1-9
- Intermediates 1-12
- Advanced 1-15
Advanced option: If you want to totally destroy your campers then have the person waiting to run complete explosive squat jumps or some other taxing exercise. Not recommended.
This challenge can be adapted in a number of ways. Try the original version first. It will be interesting to know how you guys would adapt this challenge. Have fun.
I run a finess training camp in Plymouth uk. I love coming up with new ideas that with make training fun. Please take the time to post your ideas and share with others.
Note from Kyle: Make sure you tune in tomorrow for Bootcamp Monopoly!
Share your awesome versions of this drill in the comments below.
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