1. Skip to content

Exercise of the Week

Squat Jumps

Why should I do it?

Jump squats develop explosive power. Explosive power is the ability to generate force quickly. If you play almost any sport you need explosive power – but that's not the only reason to them. Power training is also important for successful aging, with studies showing that power training may be more important than static strength training for maintaining functionality as you age. Something as simple as rising from a chair has a power component to it. Use squat jumps to shake up your metabolism when you've been at the office or sat at your computer for too long. Stand up and do a set of twenty jump squats before getting back to work. It's a sneaky way to slip in some exercise and avoid the unhealthy effects of prolonged sitting.

How do I do it?

  1. Begin squatting. To squat, lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and hold position.
  2. Launch your body upwards. Lift your hands above your head as you jump in the air.
  3. Try to land in the same position. Bring your arms back to the starting position. Repeat.
  4. As you land, go into the squat to finish one repetition. Try and land effectively (you may have to master this skill)

How can I make it harder?

  1. Lift a pair of dumbbells and keep at the sides, with the knuckles facing away from your body.
  2. Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and move back to the starting position.
  3. Launch your body upwards. Lift your hands above your head as you jump in the air.
  4. Try to land in the same position. Bring your arms back to the starting position. Repeat.

March Activity of the Month

Triathlon

Triathlon was invented in the early 1970s by the San Diego Track Club, as an alternative workout to the rigours of track training. The club's first event consisted of a 10km run, an 8km cycle and a 500m swim. Over the next decade, triathlon's popularity continued to build, and it soon gained worldwide recognition.

Triathlon made its Olympic full medal debut at the 2000 Sydney Games. This helped the sport to become even more popular. It now has over 120 affiliated national federations around the world.

A triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. While many variations of the sport exist, triathlon, in its most popular form, involves swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, cycle, and run components.

To find out more about Triathlon visit: www.lrsport.org/sports/triathlon

  • Climbing Station
    Mac & White
    Radmoor Centre
  • LOPC
    Everyone Active
    Catmose Sports Centre