波比跳 - 侧向跳跃

A full-body conditioning exercise combining a burpee with a lateral jump to improve explosive power, coordination, and cardiovascular endurance.

Instructions:

• Start standing with feet shoulder-width apart.

• Lower into a squat and place your hands on the floor.

• Jump or step your feet back into a push-up position.

• Perform a push-up, keeping your body straight.

• Jump your feet back toward your hands.

• Explosively jump laterally to the side over an imaginary or real line/obstacle.

• Land softly and immediately go into the next repetition.

Common mistakes:

• Letting hips sag during the push-up phase.

• Landing stiff-legged without absorbing the impact.

• Jumping vertically instead of laterally.

• Not keeping the core engaged throughout the movement.