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Los Hispanos visitan la - defendo training - Hand to Hand Combat - Fight Training ... defendo training Hand to Hand Combat Fight Training" />

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Here is Defendo Kotka´s instructor Miika demonstrating the Horizontal X-jump which is exercise created by Defendo Kotka instructors Miika and Lari. Exercise was inspired from Defendo Alliance IDDI and Functional Fitness instructor Antti Nurmi´s famous creation known as the "Pogo-Hop" or as we Finns know it by the name of "Possu-hyppy":) This exercise is very good for both cardio and speed/explosive training, depending how long sets you will make. Here Miika demonstrates shortly three different variations and of course many more can be made. In the first one he does a set of five. This kind of exercise with variable sets is good for speed training, especially if you keep the sets short enough. But it will also work for your cardio;) There´s no limit for the reps, but usually after 20-30 reps start to become quite slow and if you´re training for explosiveness etc. you should probably keep the sets shorter. Second one is for Tabata intervals where you can either make x-jumps for 20sec and then "rest" 10sec in Hoover or vice versa. If you do a whole Tabata with 20sec of x-jumps and can do each set with good speed, you quite surely are in a good shape. Of course any other form and length in interval is fine for this exercise also. Last one is variable where you alter the angle of the hands. This exercises your coordination and of course it becomes more difficult when you get more tired. And the movement itself doesn´t get easier either;) Exercise is very simple but effective ... defendo training Hand to Hand Combat Fight Training

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