Split Squat Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Hip Flexors, Trunk
Movement pattern
Alternating Split Jump
Training goal
Power, Reactive Strength
Sport
General Athletic Development, Sprinting, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Alternate legs in mid-air from a split stance to build reactive single-leg power and split-position control.
How it fits the system. An intermediate-level alternating split jump entry in the Plyometrics section, programmed to develop power, reactive strength. Related work in the library: Single-Leg Hop to Stick and Single-Leg Hurdle Hop.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Hip Flexors, Trunk
Movement pattern
Alternating Split Jump
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Start in a split stance with the front thigh close to parallel and the rear knee bent.
- Brace the trunk and keep the torso upright.
- Jump vertically and switch the legs in the air.
- Land softly in the opposite split stance, absorbing through the front leg.
- Keep the ground contact short and immediately jump again.
- Complete the prescribed reps or time, then rest fully.
Coaching Cues
- Land with the front shin vertical and the knee tracking the toes.
- Keep the trunk tall, do not fold forward.
- Minimise ground contact time.
- Use the arms to help drive the jump.
Common Mistakes
- Landing with a collapsed, inward-tracking front knee.
- Taking long, heavy ground contacts.
- Letting fatigue turn it into a shuffle.
- Leaning the chest forward over the front thigh.
Progressions & Regressions
Progressions
Split squat, then split squat jump without a switch, then scissor switch, then a light weighted vest.
Regressions
Split squat hold or a step-up drive with no flight phase.
When to Use It
When to use
In the plyometric block after the warm-up, before heavy strength work.
When not to use
When knee or hip pain is present, or if the athlete cannot land in a stable split position.
Programming
3 to 5 sets of 4 to 6 switches per leg with 90 seconds of rest, keeping ground contact short.
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