Daily movement
Split Jump
A foundational plyometric exercise to enhance lower body power, reactive strength, and tendon stiffness through controlled, dynamic loading.
A foundational plyometric exercise to enhance lower body power, reactive strength, and tendon stiffness through controlled, dynamic loading.
Plyometrics (originally "jump training") · Fred Hatfield (Dr. Squat) popularized plyometrics in the US, adapting Soviet sports science for strength and conditioning. · To improve power output, develop reactive strength, and increase lower body tendon stiffness, particularly in the Achilles and patellar tendons. · 3-5 sets of 5-8 repetitions per leg. Focus on maximal effort during each jump and quality of landing. Rest 90-120 seconds between sets to ensure full recovery and maintain power output.
Why it works
The Split Jump utilizes the stretch-shortening cycle (SSC) by rapidly pre-stretching the muscle-tendon unit before maximal concentric contraction. This elastic recoil mechanism, along with increased motor unit recruitment and improved intermuscular coordination, enhances power. The rapid eccentric loading and subsequent concentric contraction place specific demands on collagenous tissues, signaling adaptations that increase tendon stiffness, making them more efficient at transmitting force and storing/releasing elastic energy. This also improves neurological efficiency by enhancing the rate of force development.
How to practice
Starting Stance: Begin in a split stance with one foot forward and the other back, as if at the bottom of a lunge. Ensure your front knee is directly over your ankle and your back knee is hovering just above the ground. Maintain an upright torso, engaged core, and eyes fixed forward.
Explosive Drive: From the bottom position, powerfully drive through both feet, extending your hips and knees to propel yourself vertically off the ground.
Mid-Air Transition: While airborne, rapidly switch the position of your legs so that your front leg moves backward and your back leg moves forward. Maintain control and a neutral spine.
Controlled Landing: Land softly and quietly, absorbing the impact by bending your knees and hips. Aim to land directly back into the split stance, but with the opposite leg forward. Ensure your knees track over your toes and your torso remains stable. The landing should be absorbed, not stiff, to protect joints and maximize elasticity.
Immediate Re-Explosion: Without hesitation, immediately transition into the next explosive jump, driving upward again as soon as you have re-established your stable split stance.
Starting Stance: Begin in a split stance with one foot forward and the other back, as if at the bottom of a lunge. Ensure your front knee is directly over your ankle and your back knee is hovering just above the ground. Maintain an upright torso, engaged core, and eyes fixed forward.
Explosive Drive: From the bottom position, powerfully drive through both feet, extending your hips and knees to propel yourself vertically off the ground.
Mid-Air Transition: While airborne, rapidly switch the position of your legs so that your front leg moves backward and your back leg moves forward. Maintain control and a neutral spine.
Controlled Landing: Land softly and quietly, absorbing the impact by bending your knees and hips. Aim to land directly back into the split stance, but with the opposite leg forward. Ensure your knees track over your toes and your torso remains stable. The landing should be absorbed, not stiff, to protect joints and maximize elasticity.
Immediate Re-Explosion: Without hesitation, immediately transition into the next explosive jump, driving upward again as soon as you have re-established your stable split stance.