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④This exercise is specific jump on the box that take a quick motion and  rhythms , of  course jump ability.

 

③This exercise is balance twist on the floor. The point of the exercise keep holding one leg and  arm, when you move  the other leg and arm. if it's possible, the motion is more faster 

 

②This exercie is sand dash  in Miyazaki . so soft sand . Our body become stronger iliopsoas muscle, when you run fast on the soft sand.  Effective training for heptathlon. 

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①This exercise is a balance snatch on the small weight plate.

she can't stand on it during the snatch.body position lean to forward. stand straight

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