Setup & Positioning
- Start in a lunge position: one foot forward, one back, both knees bent to about 90 degrees.
- Keep your chest tall, core tight, and arms free to help with momentum.
Key point: “Power up, switch legs midair, and land softly like you’re absorbing the floor.”
Execution
- From the lunge position, explode upward by pushing through both legs.
- Switch your legs in midair so you land with the opposite foot forward.
- Land softly, bending both knees to absorb impact.
- Immediately drop into the next lunge and repeat, alternating legs each jump.
Where You Should Feel It
- Quads, glutes, and hamstrings powering the jump and absorbing the landing
- Calves assisting in push-off
- Core keeping your torso upright and stable
Where You Shouldn’t Feel It
- Sharp knee pain from poor alignment
- Lower back strain from leaning forward excessively
- Ankle discomfort from stiff or uneven landings
Breathing
"Exhale as you explode upward, inhale as you land and prepare for the next jump."
Common Mistakes to Avoid
- Shallow lunges – Drop into a proper depth for both power and strength gains.
- Landing stiff-legged – Always land with bent knees to absorb shock.
- Knees collapsing inward – Keep knees tracking over toes.
- Rushing through sloppy reps – Prioritize controlled form over speed.
