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Technique

  1. Stand with your feet hip-width apart
  2. Squat down and bring the arms behind you and then explosively extend the ankles, knees and hip and bring the arms forward to jump as far as you can.
  3. Land with both feet and absorb the landing force with all your lower body joints.

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Form tips

  • Do not squat too low and do not rest in the lower part of the squat. Use the energy from eccentric part of the squat to explode in the jump
Risks
  • Keep all the muscles engaged to prevent sprains and uncontrolled movements

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
Ankleplantarflexion
FootToes flexion
trains stretches

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Progressions

e06k

Long jump to backward jumps

Novice
e0df

Frog jump

Beginner
e0ex

Jumping half squat

Beginner
e05x

Jumping deep squat

Novice
e0dg

Bunny hop

Novice
e05t

Jump feet clap

Beginner
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