Split Jump

How to do it

1. Stand in a lunge position with one foot forward and one back, the back knee close to the floor and the front knee bent.
2. Keep the torso upright and the arms ready to swing.
3. Drive up through both legs and jump straight up, swinging the arms.
4. In the air, switch the legs so the back foot lands in front and the front foot lands behind.
5. Land softly in the lunge on the other side, with the knees bent to absorb the landing.
6. Sink into the lunge and jump again, switching back.

Common mistakes

• Landing with the front knee past the toes. The front shin stays near vertical on the landing; a knee that shoots forward is taking the whole impact.
• Landing stiff. The knees bend on every landing so the lunge is sunk into rather than hit.
• Leaning forward. The torso stays upright through the jump and the landing.
• Landing with the feet on one line. The feet land on separate tracks, hip-width apart, so the landing is stable.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings