Setup and loading
Bodyweight.
How to do the split jump step by step
- Lunge position with your back knee close to the floor.
- Jump as high as possible.
- Land in the same lunge and repeat or alternate.
Form cues
- Stay tall
- Absorb the landing
Common mistakes
- Front knee caving in
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Sets and reps for your goal
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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