Medicine Ball Split Jump

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Leg Ext (Vertical)
Intensity:	Medium

Instructions

Preparation

Stand with one foot forward and other foot back with knees initially bent only slightly. Hold medicine ball with both hands near chest. Dip body down by bending legs more.

Execution

Jump up while extending ball upward. Quickly reposition legs, and land with feet in opposite positions. Immediately pull ball back to chest while dipping body down by bending legs just short of rear knee making contact with floor. Keep torso upright and hip of rear leg straight. Repeat sequence with opposite leg movement. Continue jumps by while alternating leg positions.

Comments

Flexible hip flexors are required, so hip of rear leg can extend back without pulling upper body forward.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Shoulder
  • Abduction
  • Flexion
• Scapula & Clavicle
  • Upward Rotation
• Elbow
  • Extension

Static

• Spine (Thoracic, Lumbar)
  • Extension