Split Jump

Technique

How to perform Split Jump

1. Set a split stance with one foot forward, the rear heel lifted and both knees bent.
2. Keep the front knee tracking with that foot and your torso controlled.
3. Drive through both legs and swing your arms to jump upward.
4. Let the feet draw toward each other in the air, then return them to their original front-and-back positions without switching the lead leg.
5. Land on both feet and bend the hips and knees to absorb the landing.
6. Regain the split stance before repeating, then change the lead leg for the other side.

Programming relevance

Muscles involved

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