Split Jump

A plyometric movement where you jump from a lunge position and explosively switch legs mid-air to develop lower body power and balance.

Instructions

1. Assume a lunge stance position with one foot forward and one foot back.
2. The front knee should be bent with the knee tracking over the midline of your foot.
3. The rear knee should be nearly touching the ground, creating a deep lunge position.
4. Swing your arms to help generate momentum for the explosive jump.
5. Extending through both legs powerfully, jump as high as possible off the floor.
6. While airborne, bring your feet together momentarily and move them back to their initial positions.
7. Coordinate your arm swing to help drive the jump and maintain balance.
8. Land softly in the lunge position by bending through your knees.
9. Absorb the impact by reverting back to the starting lunge position with control.
10. Immediately prepare for the next jump without pausing between reps.

Tips

• Landing control is essential; absorb impact through your leg muscles, not your joints
• Keep your torso upright and core engaged throughout the movement
• The arm swing helps generate momentum; coordinate it with your leg extension
• This is a high-intensity, high-impact exercise; ensure proper warm-up before starting
• Land on the ball of your foot and allow your heels to touch down for impact absorption
• Perform on a padded or soft surface to reduce stress on your knees and ankles