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Harinder Sekhon: World Report Jumper and Cricketer

Malaysian-born Harinder Sekhon is a hard-working arithmetic trainer by day, however his extracurricular actions are something however sq.. Not solely does he play for his nationwide cricket staff, however he additionally holds world information in leaping.

The 30-year-old broke the “highest standing soar on one leg” distance this previous Could, clearing an enormous 4 toes and 6.49 inches. Sekhon was additionally awarded with Malaysia’s “highest standing soar” at 4 toes and 5.93 inches and earned the world file for the “best variety of jumps by a male on an 18-inch field in 60 seconds,” totaling an insane 36 jumps.

Sekhon explains his ardour for cricket and leaping, and shares an unique step-based exercise that requires zero gym equipment for these eager to increase their power and endurance.

Harinder Sekhon in his cricket uniform on the field
Courtesy of Harinder Sekhon

It’s hip to leap

“Mobility within the hips is a topic that basically isn’t coated sufficient,” says Sekhon, who understands that hip flexibility is a key side of an important soar. He’s a giant proponent of stretching the hips, quads, and calves, and the sportsman shares lots of his tips on Instagram.

When the coronavirus pandemic compelled Malaysian gyms to shut, Sekhon ordered some plyo containers and commenced leaping on them at house. “I simply wished to attempt one thing new and sustain with my health,” he says. “I might positively suggest plyometrics as a part of anybody’s health routine as a result of the advantages are limitless. Energy, energy, and endurance can all be attained from plyometric circuits.” Inside a number of months, Sekhon’s leaping recreation had improved a lot that he tried a world file and, astonishingly, gained a number of awards on the primary try again in Could.

Staying Nimble

The high-flyer has discovered that his love of box jumping, and its associated coaching, is a giant asset to his efficiency as a wicket keeper in cricket, the place Sekhon’s job is to kneel behind the stumps (appearing in the same approach to a catcher in baseball). Cricket is performed in 180 nations and, subsequent to soccer, is the second hottest sport on the globe. Sekhon has the excellence of being the primary Malaysian to characterize the game within the Indoor Cricket World Cup and is required to maneuver sharply in an effort to try to discipline the ball on match day. Equally as spectacular, he can run a 5k in simply 17.5 minutes.

“These circuits (under) absolutely assist maintain my legs sturdy,” says Sekhon. “Additionally, the particular actions on this exercise will make you extra agile and nimble.” Whereas this hybrid athlete already holds information, he’s not performed but. “I’ll try to interrupt my nationwide and world information within the close to future in addition to line up new information to aim,” he says, eying up one file particularly. “The Malaysian standing lengthy soar file is my subsequent goal.”

Sekhon factors out that for those who are in the early stages of their fitness journey, additional diversifications to his exercise could be made by rising the remaining interval occasions. “The primary focus is to show the physique to leap increased and additional by producing your personal pressure and energy,” he says. And the perfect half? No gymnasium gear is required to undertake the circuit, all you want is a dependable set of steps. Should you really feel secure doing so, you possibly can improve the peak on a few of these actions by shifting up a step.

“This HIIT-type exercise is designed to be 30 seconds on, 30 seconds off,” instructs Sekhon. “However as you turn into extra comfy with the circuit, you possibly can tweak these occasions to fit your desired stage of depth. Alternatively, you possibly can flip this exercise right into a time-based problem the place you attempt to obtain as many reps and units as potential inside a given timeframe.”

Guiness World Record holder Christopher Spell holding his certificates for his record high box jump

Harinder Sekhon’s HIIT Step Circuit

Step-up and knee elevate

Stand, dealing with a set of sturdy stairs. Step up with one leg after which with the opposite leg you’ll drive your knee as much as hip peak, or work as much as this if that’s too excessive. You should use your palms to trace the motion and to help with stability. Be sure that your toes are pointing ahead. Repeat.

Step soar

Stand in entrance of the steps and select a cushty step to leap on. You may modify by taking the next step however you have to be capable to maintain a managed movement. Energy off from the balls of your toes and use an excellent arm swing to gasoline your momentum, however don’t lean ahead an excessive amount of. The goal is to land with each toes on the identical time, as softly as potential. After every soar, rigorously step down backwards and repeat.

Alternate step-on

With one foot on a raised step and the opposite foot behind you on the ground, merely swap positions in a single fluid motion. Hold an excellent tempo and attempt to land in your heels so to soar off simpler. Make the most of your palms for stability and to assist with lift-off, then repeat.


As a substitute of switching positions after step one, you’re going to step on with the opposite foot in order that they each meet one another on the identical step. Upon getting landed each toes, you’ll step off backwards with one foot after which step off with the second foot, in order that they meet on the ground. Repeat the method.

In case you have entry to a gymnasium and are in search of among the extra superior workout routines that Sekhon undertakes, such because the single-leg field squat, our man demonstrates this too.

To comply with Harinder Sekhon’s file breaking progress and sustain with this newest health suggestions, comply with him on Instagram at @harinsekhon.

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