Astride jumps are a cardiovascular drill where you alternate jumping your feet apart (astride/wide stance) and together (closed stance) in rapid succession. They build calf endurance, hip mobility, and cardiovascular conditioning. They are similar to jumping jacks but without the arm movement.
Muscle Group
Calves, Cardio, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds cardiovascular conditioning quickly
- Develops calf endurance
- Improves coordination and rhythm
- No equipment needed
- Easy to scale by adjusting tempo
- Foundation for jumping jacks and lateral plyometrics
How to perform
- Stand tall with feet together. Arms at your sides or in front for balance.
- Jump up and split your legs apart wider than shoulder-width as you land.
- Immediately jump again, bringing your feet together as you land.
- Continue alternating between the wide (astride) and closed positions.
- Stay on the balls of your feet. Keep your knees soft to absorb impact.
- Move at a brisk, controlled pace.
- Perform for 30 to 60 seconds per set.
- Add arm movement to make it a full jumping jack.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hip Flexors
Primary
Quadriceps
Primary