Скачать или смотреть Kong-up (split-foot, shoulder-high)

Kong-ups are useful for building basic strength/power, as well as full-body coordination. Think of it like a more complex box jump, or a 3-dimensional burpee. A kong-up will bring you to a squatting/standing position on top of an obstacle—useful as you transition into a jump or run. Be sure to drill this one with a split-foot stance/takeoff as it will carry over better to kong vaults, climb-ups, etc. (versus a feet-together punching takeoff).

Easier: 1) kong-up (split-foot, ankle-high) 2) kong-up (split-foot, knee-high) 3) kong-up (split-foot, hip-high)
Harder: 1) kong-up for distance and/or height 2) kong vault for distance and/or height

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