Exercise guide
Split Jump
The Split Jump is a plyometric movement performed from a lunge stance without switching the lead leg. The quadriceps, glutes, hamstrings, and calves create the jump and absorb the landing.
Training context
Who May Find Split Jumps Useful?
The drill may suit users who already control static split squats and two-leg jumps. It develops power from a staggered stance while keeping the same lead and rear leg positions.
Begin with a shallow split and low jump. The exercise should stop when the feet no longer return to their original landing positions.
Technique overview
Return to the same split stance
Set a stable lunge position and lower slightly through both legs. Jump vertically while using the arms, bring the feet briefly toward one another, and return them to the same front-and-back positions before landing. Absorb the impact and regain balance before repeating.
Treat this as an overview and use a range, pace, and setup you can control.