Split Hold To Jump

Description/Instructions:

1. Widen leg stance into split squat/lunge position with knee almost hitting floor

2. Hold position with or without weight for given time

3. Use arm swing and explode up into a split jump and land softly in starting position and balance

Helpful Cues:

1. Land on balls of feet

2. Always try to get as high as possible

3. Don’t reset between reps

Common Mistakes:

1. Landing hard/tall

2. Losing balance

3. Resetting between reps

Other Names:

1. Split Squat hold to jump

2. Lunge hold to jump

3. Iso split squat to jump

Common Variations:

1. Adding weight

2. Changing surface

3. Adding a negative/eccentric count instead of in addition to isometric

4. Switching leading leg quickly in air to alternate