How to Do Thrust Ups
The thrust up is a good exercise for developing explosive leaping ability. Unlike other exercises that focus on muscle development, thrust ups tune your body to get off the floor quickly. You will also find that this exercise strengthens your core.
Instructions
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Begin in an athletic position with your feet about shoulder width apart and arms bent at the elbow to your sides.
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Flex your knees only slightly and thrust yourself into the air. Pump your arms up in concert with your body.
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Land softly, again flexing your knees only slightly, and bound back up into the air as quickly as possible.
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Repeat. This is not a muscle-intensive exercise and can be repeated many times in a row. It is good to start with a few repetitions and build up from there as your body gets used to the exercise. For example, in week one, do 2 repitions of 20, and in week two do 2 repitions of 30.
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Tips & Warnings
Remember that the goal is to practice getting off the ground as quickly as possible. Concentrate on this rather than elevation.
Wear appropriate footwear. Old shoes with little cushion may result in knee injuries.
