Plyometrics & Power Development: Split Squat Jumps

Key Points

• Split squat jumps can progress from beginner to advanced phases
• Focus on developing power and proper landing techniques
• BEGINNER SPLIT SQUAT JUMP:
• Start in a split squat position with one leg in front and one leg in back
• Jump up, switch legs, and land, resetting each time
• Perform 4 jumps with the right leg forward, then 4 jumps with the left leg forward
• ADVANCED SPLIT SQUAT JUMP:
• Perform the same movement pattern but bounce back quickly into the landing position
• Focus on quick transitions and maintaining form
• Perform 4 jumps on each side
• SCISSOR SPLIT SQUAT JUMP:
• Jump up and scissor legs quickly, landing in a split squat position
• Perform 4 jumps on each side for a total of 8 jumps
• Progress to continuous scissor split squat jumps for advanced athletes
• SQUAT JUMP WITH ROTATION:
• Start in an athletic stance, squat, jump, and turn 90 degrees to the right
• Reposition and jump back, repeating 2 to 3 times
• Progress to a 180-degree turn, focusing on both rotation and height
• Perform jumps with a 180-degree turn, pushing off one leg and landing, then pushing off the other leg on return
• For added difficulty, jump 180 degrees to the back and immediately return to the middle
• Perform 2 to 3 sets of 4 reps each side
• LOADING THE EXERCISE:
• Add load with a 6-pound medicine ball for higher demand on the body
• Use a weight that does not visibly slow the athlete down or change exercise dynamics
• Perform 2 sets of 3 to 4 reps each side
• The focus is on developing power, proper landing, and rotary movement
• Ensure athletes maintain form and technique throughout all phases