The jump twist is a rotational plyometric exercise where you jump into the air and rotate your body 90 to 180 degrees before landing. It builds rotational power, core strength, and coordination. It is useful for athletes in rotational sports like golf, tennis, martial arts, and baseball.
Muscle Group
Calves, Cardio, Core, Obliques, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds rotational power
- Develops core strength through explosive rotation
- Improves coordination and body awareness
- Carries over to rotational sports performance
- No equipment needed
- Fun, engaging conditioning exercise
How to perform
- Stand with feet shoulder-width apart, arms at your sides.
- Dip into a partial squat and swing your arms to generate momentum.
- Jump up while rotating your body 90 to 180 degrees in one direction.
- Use your core to drive the rotation — not just your arms.
- Land softly with bent knees, facing a new direction.
- Immediately jump and rotate back to the starting direction.
- Continue alternating directions for the desired number of reps.
- Start with 90-degree rotations. Progress to 180 degrees as you build coordination.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Quadriceps
Primary