Split Jumps
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Plyometrics
Lower Body Power
Speed & Agility
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Bodyweight
Mat (optional)
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Intermediate to Advanced
Overview
Split jumps are a dynamic plyometric movement designed to develop maximum lower body power and explosive strength. This exercise emphasizes height and controlled force production rather than speed, making it an excellent choice for athletes looking to improve jump mechanics, coordination, and single-leg stability. By alternating legs in a jumping lunge pattern, split jumps target the quads, hamstrings, and glutes while reinforcing balance and endurance.
Muscles Worked
PRIMARY:
Quadriceps
Hamstrings
Glutes
Calves
SECONDARY:
Core
Hip flexors
Stabilizers in the ankle and knee
STEP-BY-STEP INSTRUCTIONS
Start in a deep lunge position with one foot forward and the other foot behind you. Keep your chest up, core engaged, and arms positioned to assist in generating power.
Lower slightly to load your legs, then explode upward as high as possible, driving through your front foot.
While in the air, switch legs mid-jump, bringing the back leg forward and the front leg back.
Focus on achieving maximum height with each jump, using full hip and knee extension.
Land softly and with control, immediately dropping into the next lunge position to reload for the next explosive jump.
Repeat for the prescribed reps, maintaining power and proper mechanics throughout.
Benefits
Builds lower body power and explosiveness
Improves coordination, agility, and balance
Strengthens fast-twitch muscle fibers for athletic performance
Elevates heart rate, making it a great conditioning exercise
Enhances single-leg stability and control
COACHING CUES
Drive through your front foot and explode upward
Switch legs quickly but land softly
Keep your chest up and core engaged
Absorb impact by bending your knees upon landing
Focus on quality over speed-control each rep