Frogger

Description

How to Do Frogger

1. 1
   Setup

   Begin in a deep squat position with your feet wider than shoulder-width apart, toes slightly pointed out, and hands placed on the floor directly between your feet, fingers pointing forward.

2. 2
   Setup

   Keep your chest up and core engaged, distributing your weight evenly through your feet and hands.

3. 3

   Explosively push off with both your feet and hands, jumping forward a short distance, landing softly back into the deep squat position.

4. 4

   Immediately reverse the movement, explosively jumping backward from your current deep squat position to return to your original starting point.

5. 5

   Continue this forward and backward jumping motion for the prescribed duration, maintaining a fluid, controlled rhythm.

Tips

• Focus on landing softly on the balls of your feet, then rolling to your heels, absorbing the impact through your knees and hips to protect your joints.
• Keep your abdominal muscles tightly braced throughout the entire movement to stabilize your spine and transfer power efficiently.
• Establish a consistent, controlled rhythm; while it's a high-intensity exercise, avoid rushing to compromise form and prioritize smooth transitions.
• Ensure your hands are actively pushing off the floor and maintaining contact as long as possible during the jump to assist with propulsion and stability.

Common Mistakes

• ×Rounding the lower back during the squat or jump can lead to injury, which can be fixed by actively engaging the core and keeping the chest lifted throughout the movement.
• ×Landing stiff-legged or with a loud thud puts excessive stress on joints; instead, land softly by bending your knees and hips to absorb impact.
• ×Failing to descend into a deep squat before each jump reduces muscle activation; ensure you achieve a full, deep squat with hips below knee level.