MOVEMENT ADVENT 2024

Fun daily movement #20

Primal Play Method Movement Advent
Day 20: 90-DEGREE JUMPS

Welcome to Day 20 of our 24 Days of Movement Advent(ure)! 🎄

Today’s dynamic movement challenge is 90-Degree Jumps, a playful and engaging activity that combines explosiveness, coordination, and balance. This jumping sequence is designed to strengthen your lower body, improve agility, and get your heart rate up.

As you jump from side to centre and back, you’ll feel the power in your legs and core while working on your rhythm and flow. Let’s jump into today’s activity and make this minute count!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent(ure) is designed to make movement playful, engaging, and accessible. Each daily challenge draws on the principles of the Primal Play Method®, encouraging you to move naturally and joyfully. Let’s keep jumping, playing, and celebrating the joy of movement as we approach the last few days of this journey!

“It’s time for a Primal Play Method Movement Snack”

Today’s Movement Challenge

90-Degree Jumps

Time to Play: 60 seconds

1️⃣ Start Standing: Begin in an upright position with your feet shoulder-width apart.
2️⃣ Side-to-Centre Jump: Jump left, landing softly with a slight bend in your knees. Immediately jump back to the centre.
3️⃣ Reverse the Sequence: Jump right, land softly, and return to the centre.
4️⃣ Use Your Arms: Swing your arms forward and back to assist with momentum and balance.
5️⃣ Repeat: Continue this sequence, focusing on controlled landings, until the minute is up.

⏲ Pro Tip: Keep your movements fluid and rhythmic—this will help you maintain energy throughout the challenge.

Why Try This?

The 90-Degree Jumps challenge offers a wide range of physical and mental benefits:

Leg Strength: Builds power in your quads, glutes, and calves.
Core Activation: Engages your core to stabilise your body during each jump.
Agility and Coordination: Enhances your ability to move quickly and efficiently between directions.
Cardio Boost: Elevates your heart rate, making it a fantastic aerobic activity.
Balance and Control: Improves your ability to land softly and stabilise after each jump.

This movement aligns with the principles of the Primal Play Method®, transforming a simple activity into a playful and effective way to move your body.

Level Up Your Practice

🆙 For an extra challenge:

Increase Height: Jump higher for a greater test of explosiveness.
Add Speed: Perform the jumps faster to raise the intensity and elevate your heart rate.
Use Visual Markers: Place markers on the ground for more precise direction changes.

🌟 Looking for a gentler option?

Perform smaller jumps or step side-to-side instead of jumping.
Focus on smooth, controlled landings to reduce impact on your joints.

Tips for Success

Land Softly: Absorb the impact through your knees and ankles to protect your joints.
Engage Your Core: Keep your abdominal muscles tight to stabilise your movements.
Breathe Steadily: Maintain a consistent breathing pattern to stay energised.
Focus on Form: Prioritise smooth, controlled motions over speed for maximum benefit.

Share Your Progress

How did today’s 90-Degree Jumps feel? Did you enjoy the rhythm and power of this dynamic movement? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to hear your feedback and see your videos—don’t forget to invite a friend to join the fun!