Rocket Jump

How to do it

1. Stand with the feet about hip-width apart and the arms at the sides.
2. Sit down into a squat, bringing the hands to the floor between the feet or to the knees.
3. Drive up explosively and jump as high as you can, reaching the arms straight overhead.
4. Extend the whole body in the air so it is one straight line from the hands to the toes.
5. Land softly on the balls of the feet with the knees bent, and sink straight into the next squat.
6. Keep the torso upright on the landing.

Common mistakes

• Cutting the squat short. Each jump comes out of a full squat; a shallow dip makes a small jump.
• Reaching the arms forward instead of up. The arms go straight overhead; forward arms tip the jump forward.
• Landing stiff-legged. The knees bend on every landing.
• Landing with the knees caving in. They track over the toes on the landing as on the take-off.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Hamstrings