Exercise guide
Rocket Jump
The Rocket Jump is a bodyweight vertical jump performed from a shallow squat. The quadriceps, hamstrings, calves, and hips create upward force while the arms assist with reach and momentum.
Training context
Why Rocket Jumps Can Be Useful
Rocket jumps can develop vertical force and provide a simple plyometric drill without equipment. They work best when each repetition begins from a balanced stance and ends with a stable landing.
Jump height should not be chased after landing quality declines. Use low repetition sets with enough recovery to keep the movement explosive.
Technique overview
Reach tall and land quietly
Begin with the feet balanced and lower into a shallow squat. Swing the arms and extend through the hips, knees, and ankles to jump vertically. Land on both feet with the knees and hips bent, regain balance, and reset before repeating.
Treat this as an overview and use a range, pace, and setup you can control.