MOVEMENT ADVENT 2024

Fun daily movement #23

Primal Play Method Movement Advent
Day 23: Vertical Ski Jumps

Welcome to Day 23 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is Vertical Ski Jumps, a dynamic and energising movement inspired by the power and rhythm of skiing. This movement combines explosiveness, coordination, and control, making it a fantastic way to engage your lower body, core, and arms.

Vertical Ski Jumps are a quick and fun way to build strength and stamina while enhancing your balance and agility. Let’s jump into today’s challenge and finish strong as we approach the final day of the advent!

Why Participate in the Movement Advent?

The 24 Days of Movement Advent(ure) is about more than staying active—it’s about rediscovering the joy of movement and connecting with your body in meaningful ways. Each challenge, inspired by the Primal Play Method®, brings a new opportunity to move, play, and grow stronger. Let’s finish this advent with energy and excitement!

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

Today’s Movement Challenge

Vertical Ski Jumps

Time to Play: 60 seconds

1️⃣ Start Upright: Begin in a standing position with your arms overhead.
2️⃣ Jump High to Low: Drive your arms down to hip height as you jump, bending your knees and hinging slightly forward at the hips.
3️⃣ Land Softly: Absorb the impact by landing on the balls of your feet with a slight bend in your knees.
4️⃣ Use Momentum: Swing your arms powerfully through the movement to generate momentum and stability.
5️⃣ Repeat: Continue jumping from high to low, focusing on controlled movements, until the minute is up.

⏲ Pro Tip: Visualise a ski slope and imagine you’re propelling yourself through a snowy adventure—it adds a playful element to the challenge!

Why Try This?

The Vertical Ski Jumps challenge delivers a range of physical benefits while keeping your movement routine fresh and exciting:

Leg Power: Strengthens your quads, glutes, hamstrings, and calves through explosive jumps.
Core Engagement: Activates your core muscles to stabilise your body during the movement.
Cardio Boost: Elevates your heart rate, making it a quick and effective aerobic activity.
Balance and Agility: Improves your ability to maintain control during dynamic movements.
Full-Body Activation: Engages your arms, legs, and core, providing a complete physical challenge.

This movement is a prime example of the Primal Play Method®, where natural and functional movements are transformed into fun, effective activities.

Level Up Your Practice

🆙 For an extra challenge:

Increase Jump Height: Push off the ground with more power to jump higher.
Move Faster: Speed up the sequence to intensify the cardio benefits.
Extend Duration: Perform the movement for 2-3 rounds with short rests in between.

🌟 Looking for a gentler option?

Perform smaller jumps with less intensity, focusing on smooth and controlled movements.
Reduce the range of arm motion for a less demanding variation.

Tips for Success

Land Softly: Focus on a controlled landing to minimise impact on your joints.
Engage Your Core: Tighten your abdominal muscles to stabilise your movement.
Breathe Rhythmically: Exhale as you jump and inhale as you land to maintain steady breathing.
Stay Balanced: Keep your weight evenly distributed for improved stability.

Share Your Progress

How did today’s Vertical Ski Jumps feel? Did you find yourself getting into the rhythm and flow of the movement? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to see your progress and hear your feedback as we approach the final day of this advent journey!

Invite a friend to join the fun—it’s always better when we move together.