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, Sprinting, Field Sports, Combat Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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