Скачать или смотреть Plyometric power with plank jack , mountain climbers, and single leg hops

Here's how to perform a plank jack with proper form:
Start in a high plank position: Hands directly under your shoulders, body in a straight line from head to heels, and feet together.
Engage your core: Brace your abdominal muscles to protect your lower back.
Jump feet out: Jump both feet outward, wider than hip-distance apart, as if doing a horizontal jumping jack.
Jump feet back in: Quickly hop your feet back together to the starting plank position.
Maintain plank form: Keep your back flat, hips steady, and avoid letting your hips dip or pike up.
Repeat: Continue jumping your feet out and back in for the desired number of repetitions or time duration.

mountain climbers
Begin in a high plank, with hands shoulder-width apart and directly under your shoulders, and your body forming a straight line from head to heels.
Movement:
Bring one knee towards your chest, then quickly alternate and bring the other knee forward, mimicking a running motion.
Speed:
You can adjust the speed of the exercise based on your fitness level, but generally, you want to maintain a consistent pace, alternating legs as quickly as possible.
Muscle Engagement:
Mountain climbers engage various muscle groups, including the core (abs), shoulders, triceps, quadriceps, hamstrings, and hip flexors.
Benefits:
Mountain climbers are effective for improving cardiovascular endurance, core strength, and overall body stability.

single leg hop
Focus on Explosiveness:
The hop should be a quick, powerful movement, maximizing vertical height.
Controlled Landing:
Landing should be controlled and stable, using the leg and hip muscles to absorb the impact.
Arm Swing:
The arm swing is crucial for generating upward momentum and maintaining balance.
Balance and Coordination:
This exercise requires good balance and coordination to maintain stability during the hop and landing.