4BoneHealth » Bone Break Day Challenge » Resources » Exercise for strong bones – Jumping Plyometrics

7-Jumping Plyometrics Outdoor Activities | Exercises to Build Strong Bones with Rachel and Jilian

Rachel and Jilian move outdoors to demonstrate different jumping plymometric exercises. Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power. The force is what is good for building strong bones. Watch closely we are moving fast. You don’t need any special equipment, use your outdoor environs as your gym. Listed are the different exercises that you might try in your backyard.Stop at anytime if you feel uncomfortable. Also, view all our exercise videos and challenge yourself!


jump squat,
single leg diagonal skips,
elevated jump squat,
diagonal strides,
jumping jacks,
split jumping jacks,
forward jumping jacks,
side shuffles,
high knees,
high skips,
backwards run,
cross jumps,
single leg cross jumps,
crossover steps,
crossover jumps,
high jumps,
jumping lunges,
diagonal shuffle steps,
forward jumps,
diagonal jumps,
single leg skips,
walking planks

The Jumping Plyometrics Outdoor Activities were designed by Robyn Stuhr Sports Medicine Director at University of California, San Diego Health Center and performed under her guidance. Before starting your workout routine consult a professional for individual instruction.

Check out the rest of videos in this series Exercises to Build Strong Bones with Rachel and Jilian:

1-Introduction to the series Meet Rachel and Jilian
2-Squat Progression
3-Split Squat Progression:
4-Shoulder Press Progression:
5-Deadlift Progression
6-Quick Workout Ideas
7-Jumping Plyometrics Outdoor Activities

Video recorded at the University of California, San Diego Medical Center, La Jolla, California

Funding provided in part by National Cheers Foundation