Male

Start Jump

Muscles involved

The start jump is a bodyweight plyometric drill created to build explosive lower-body power and dynamic joint balance. When you leap forcefully upward, spreading your arms and legs wide in the air, your quadriceps are forced to generate rapid power and immediately absorb force upon landing. This explosive extension and controlled landing phase greatly enhance knee stability, agility, and overall athletic performance during sprints, directional cuts, or jumping activities. Begin in a low squat, burst upward into an X shape, and absorb the impact quietly through your legs to build resilient muscles and superior lower-body stability.

How to do it

1. Get into a squat position with your knees semi-bent, feet together, and hands touching the sides of your legs. 2. Jump and simultaneously lift your feet and arms to the sides, forming an X in the air. 3. Descend softly with your feet together, absorbing the impact with your legs. 4. Lower your body to return to the starting position and repeat the movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Land softly with your knees bent to absorb the impact. - Keep your core activated during the entire movement. - Use your arms to generate momentum and coordination.