This exercise involves jumping explosively off the ground, as if launching oneself like a rocket. It is often used in plyometric training to improve explosive power and lower body strength.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves explosive power in the legs
- Increases vertical jump height
- Develops coordination and balance
- Engages core muscles for stability
- Burns calories and improves cardiovascular health
How to perform
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Swing your arms back behind you.
- Jump up explosively, swinging your arms forward and pushing off the ground with your feet.
- As you reach the peak of your jump, tuck your knees into your chest.
- Extend your legs back out as you land, absorbing the impact with your legs.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Calves
Secondary
Hamstrings
Primary
Abs
Secondary