Split Jump

Classification

Instructions

Preparation

Stand with one foot forward and other foot back with knees initially bent only slightly. Dip body down by bending legs more.

Execution

Immediately jump upward. Quickly reposition legs and land with feet in opposite positions. Immediately dip 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

Static

• Spine (Thoracic, Lumbar)
  • Extension