Moves/Split Squat Jump Single Leg

Split Squat Jump Single Leg

ID: 930

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Exercise Types:
Dynamic, Lower Step
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Build duration before building intensity on first exposure to the drill.
  2. 2. Breathing is rhythmic; find a cadence pattern and commit to it.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Eyes up and ahead — looking down slows reaction time and disrupts balance.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Add a loaded carry or band resistance to increase the metabolic and strength-endurance demand.

Common Problems:

Landing with locked knees — cue soft landing with immediate re-bend. Losing base position between transitions — enforce the athletic stance reset.