Plyometric split jump (alternating)

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Start Position: Begin in a lunge stance with one foot forward and the knee bent, while the rear knee is nearly touching the ground. Ensure the front knee is aligned over the midline of your front foot. Preparation: Engage your core and make sure your upper body is straight. Your hands can be on your hips or hanging by your sides. Jump: Extend through both legs and jump as high as possible. Swing your arms upward to help gain lift and maintain balance. Foot Movement: While in the air, quickly bring your feet together. Landing: As you descend, separate your feet, returning them back to their initial lunge stance positions. Absorb Impact: Land softly, bending your knees to absorb the impact, and revert back to the starting lunge position. Repeat: Perform the jump lunge sequence for the desired number of repetitions, ensuring proper form throughout.

Exercise ID: 00508

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Thoroughly: Ensure you have a good warm-up to prepare your muscles and joints, reducing the risk of injury.
Engage Your Core: Keep your core engaged throughout the movement to help maintain balance and stability.
Land Softly: Focus on landing gently to minimize the impact on your knees and ankles. This also helps in maintaining control and form.
Use Your Arms: Swing your arms to help generate more height and maintain momentum. This will also help in stabilizing your body during the jump.
Control Your Breathing: Inhale before you jump and exhale as you land. Proper breathing can help maintain energy levels and performance.
Focus on Form: Ensure your knees do not extend past your toes to avoid unnecessary strain on your joints. Maintain an upright posture with a neutral spine.
Start Slow: If you’re new to this exercise, begin with smaller jumps and gradually increase the height as you become more comfortable and confident.
Use a Soft Surface: Perform the exercise on a cushioned or soft surface to reduce impact on your joints, especially if you’re a beginner.
Check Footwear: Wear supportive and well-cushioned athletic shoes to protect your feet and provide stability.
Practice Balance: If you struggle with balance, practice static lunges and then progress to plyometric movements. Building foundational strength and stability is key.
Rest and Recover: Allow adequate rest between sets. Plyometric exercises are intense, and your muscles need time to recover.
Listen to Your Body: If you feel any pain or discomfort, stop immediately and assess your technique. If the pain persists, consult a healthcare professional.

Exercise overview

Exercise tips and tricks

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