Split Jump
Split Jump is a plyometric power - jump returning to the same split stance exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power - jump returning to the same split stance
Exercise technique
- Start
Step one foot forward and bring your rear knee toward the floor to establish a lunge.
- Alignment
Keep your front knee in line with your foot and your chest upright.
- Arms
Move your arms backward to prepare for takeoff.
- Jump
Extend both legs powerfully to rise upward.
- Airborne action
Bring your feet toward each other in the air.
- Landing setup
Return the same front foot forward and the same rear foot backward.
- Absorb
Soften your knees and hips to balance in the starting lunge.
Key technique points
- Do not switch the front and rear leg positions.
- Bring your feet closer together in the air.
- Maintain lateral width on landing.
- Do not let your front knee collapse inward.
- Do not strike the floor with your rear knee.
- Train with each leg in front.
Common mistakes
Switching legs
Do not turn this variation into a scissors jump.
Narrow landing
Do not place both feet on a single line.
Landing with straight knees
Do not receive the impact without transitioning softly into the lunge.
Folding forward
Do not drop your chest toward your thigh during takeoff.
Striking the rear knee
Do not increase landing depth uncontrollably.
Rushing repetitions
Do not jump again before establishing a balanced lunge.
Frequently asked questions
Split Jump: why is “Switching legs” a mistake?
Do not turn this variation into a scissors jump.
Split Jump: why is “Narrow landing” a mistake?
Do not place both feet on a single line.
Split Jump: why is “Landing with straight knees” a mistake?
Do not receive the impact without transitioning softly into the lunge.
Split Jump: why is “Folding forward” a mistake?
Do not drop your chest toward your thigh during takeoff.
Split Jump: why is “Striking the rear knee” a mistake?
Do not increase landing depth uncontrollably.
Split Jump: why is “Rushing repetitions” a mistake?
Do not jump again before establishing a balanced lunge.
What should I focus on when doing Split Jump?
Do not switch the front and rear leg positions. Bring your feet closer together in the air. Maintain lateral width on landing. Do not let your front knee collapse inward. Do not strike the floor with your rear knee. Train with each leg in front.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.