Rotational Jump
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Power
Coordination
Multi-Plane Movement
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Bodyweight
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Intermediate to Advanced
Overview
The Rotational Jump is a dynamic plyometric drill that builds explosive power while improving your ability to move and stabilize through rotation. By jumping and rotating in the air before landing under control, you train both concentric force production and eccentric control across multiple planes. This movement is essential for athletes who cut, twist, or change direction at high speed.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Hamstrings
Calves
SECONDARY:
Obliques
Transverse abdominis
Core stabilizers
Hip rotators
STEP-BY-STEP INSTRUCTIONS
Begin standing tall with feet hip-width apart and knees slightly bent.
Load by squatting down slightly and rotating your torso in the opposite direction of your intended jump.
Swing your arms and explode upward into a jump, rotating 45 degrees in the air.
Spot your landing and absorb the impact through soft knees and hips.
Reset and repeat for reps or alternate directions with each jump.
Benefits
Develops rotational power and coordination
Enhances dynamic core control under load
Prepares athletes for cutting, turning, and twisting movements
Increases joint stability in multi-directional scenarios
Promotes balance and reactivity through explosive movement
COACHING CUES
Drive with your hips, not just your feet
Rotate from your core-control the twist
Stick the landing-quiet feet, soft knees
Brace your core on takeoff and landing
Use your arms for momentum and balance