Rocket Jump

Technique

How to perform Rocket Jump

1. Stand with your feet about shoulder width apart and your arms near your sides.
2. Bend at the hips and knees into a partial squat.
3. Reverse the downward motion and drive through both feet to jump upward, extending your hips, knees and ankles.
4. Swing and reach your arms overhead as you rise.
5. Land near the takeoff point and bend your hips, knees and ankles to absorb the landing.
6. Re-establish the partial-squat position for the next jump while keeping each takeoff and landing controlled.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Gastrocnemius, Soleus.