Explosive power · Jumps · Advanced · ~4 min

Split jump

Explosive leg switching from a lunge stance. Related to scissor-kick timing in rear-court jumps.

▶ How to Do the Split Lunge Jump | Fitness How To — PS Fit (YouTube)

More videos: How to Do a Lunge Split Jump (LIVESTRONG) · Split Jumps (Jumping Lunges) (Iron-Oak Fitness)

Starting position

Split-squat stance, back heel up.

How to do it

1. Dip slightly and jump up.
2. Switch legs in the air.
3. Land softly in the opposite split stance and reset.

Technique cues

• Land soft, reset, repeat
• Torso tall

Common mistakes

• Back knee slamming the floor
• Short stance on landing

Easier

Split squat with a fast up phase.

Harder

Continuous reps without reset.

Safety

• High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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