{"id":4409485,"date":"2020-06-19T19:38:41","date_gmt":"2020-06-19T17:38:41","guid":{"rendered":"http:\/\/physiosophy.com\/ffwd-squat-jumps-strengthening-4-runners\/"},"modified":"2024-10-12T18:49:53","modified_gmt":"2024-10-12T16:49:53","slug":"ffwd-squat-jumps-strengthening-4-runners","status":"publish","type":"post","link":"https:\/\/physiosophy.com\/en\/ffwd-squat-jumps-strengthening-4-runners\/","title":{"rendered":"FFWD Squat Jumps \u2013 Strengthening 4 runners"},"content":{"rendered":"<p>It is essential to support your running with strengthening exercises which are specific to it. This will allow you to prevent injuries, improve your performance, and most of all Enjoy your Run!<\/p>\n<p>Perform only after <a href=\"https:\/\/physiosophy.com\/en\/warm-up-for-runners\/\">Dynamic warm up running specific<\/a>.<\/p>\n<p>Perform 2 sessions a week, ideally the day you don\u2019t run.<\/p>\n<p>a) Begin with your feet hip-distance apart. Lower into a squat as you extend your arms, elbows bent and hands in loose fists. Push your hips back and keep your weight on your heels.<\/p>\n<p>b) Push off the balls of your feet and jump, letting your arms swing behind you. Land softly on the balls of your feet.<br \/>\nLand as quietly as possible, which requires control.<\/p>\n<p>30 jumps in total for the first 2 weeks, 40 the next 2 weeks.<\/p>\n<p>Perform either moving forward or on site.<\/p>\n<p>Add to more baby plyometric running s specific for a complete strengthening routine!<\/p>\n<p>FFWD SQUAT JUMPS &#8211; Watch the video<\/p>\n<p><iframe loading=\"lazy\" title=\"Run stronger and Faster -  FFWD Squat Jumps - Strengthening 4 runners\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/MgmVomVsRBw?feature=oembed\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a safe guide on how to perform Strengthening exercises Running Specific.<\/p>\n","protected":false},"author":2,"featured_media":4409486,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[48],"tags":[],"class_list":["post-4409485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-the-runners-clinic-en"],"_links":{"self":[{"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/posts\/4409485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/comments?post=4409485"}],"version-history":[{"count":2,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/posts\/4409485\/revisions"}],"predecessor-version":[{"id":4409488,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/posts\/4409485\/revisions\/4409488"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/media\/4409486"}],"wp:attachment":[{"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/media?parent=4409485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/categories?post=4409485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physiosophy.com\/en\/wp-json\/wp\/v2\/tags?post=4409485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}