Split Jumps: Rapid Response
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Plyometrics
Lower Body Power
Speed & Agility
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Bodyweight
Mat (optional)
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Advanced
Overview
Split Jumps: Rapid Response is an advanced plyometric drill designed to develop lower body reactivity, speed, and explosive power. By executing quick, controlled jumps while alternating legs, this movement enhances neuromuscular coordination, agility, and footwork, making it ideal for athletes and high-performance training.
Muscles Worked
PRIMARY:
Quadriceps
Hamstrings
Glutes
Calves
SECONDARY:
Core
Hip flexors
Stabilizers in the ankle and knee
STEP-BY-STEP INSTRUCTIONS
Start in a split stance with one foot forward and the other foot behind you in a lunge position.
Quickly lower into a shallow lunge while keeping tension in your legs.
Explosively switch legs in the air, landing in a split stance with minimal ground contact time.
Maintain a rapid, reactive pace, focusing on quick transitions and controlled landings.
Continue for the prescribed time or reps, keeping an athletic posture throughout.
Benefits
Develops explosive lower body power and reactivity
Improves foot speed, agility, and coordination
Enhances athletic performance in sprinting, jumping, and cutting movements
Strengthens the lower body while reinforcing proper landing mechanics
Increases endurance with high-intensity plyometric work
COACHING CUES
Move fast, but stay controlled. Don’t let your form break
Land light, like you're on hot coals
Keep your core tight to stabilize your landings
Explode upward, but prioritize speed over height
Drive your arms to maintain rhythm and coordination