Single Leg Stride Jump
Explosive single leg stride jumps build power, agility, and cardiovascular fitness. Propel yourself forward, landing softly to maximize performance.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Single Leg Stride Jump
Description
A high intensity exercise where you perform a jumping movement while alternating between legs.
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How to do Single Leg Stride Jump
- 01Setup
Start in a lunge position with one foot forward and the other back, knees bent, chest up, and core engaged.
- 02Setup
Ensure your front knee is aligned over your ankle and your back knee hovers just above the ground, maintaining a neutral spine.
- 03
Explosively push off the ground with both feet, driving your arms forward and up for momentum as you switch your leg positions in mid-air.
- 04
Land softly in a lunge position with the opposite leg forward, absorbing the impact by bending your knees and hips while maintaining balance.
- 05
Immediately repeat the explosive jump, alternating legs with each repetition, striving for a fluid, continuous motion.
Tips
- Utilize a strong arm drive, swinging them vigorously to help propel your body upwards and forwards, coordinating with your leg switch.
- Focus on a soft and quiet landing, actively absorbing the impact through your hips, knees, and ankles to protect your joints and maintain control.
- Maintain a tight core throughout the movement to enhance balance and stability, especially during the explosive push-off and mid-air transition.
- Aim for a consistent rhythm and smooth transition between each jump, maximizing the plyometric benefit and minimizing any wasted energy.
Common mistakes
- Landing with locked knees increases joint stress; land softly by actively bending your knees and hips to absorb impact.
- Not reaching a full lunge depth reduces the range of motion and muscle activation; ensure your back knee gets close to the ground on each landing.
- Losing balance during the leg switch can be due to a weak core or uncontrolled movement; focus on a strong core brace and a precise, controlled leg switch.
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Is Single Leg Stride Jump good for beginners?
Single Leg Stride Jump is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Leg Stride Jump?
You need Body weight to perform Single Leg Stride Jump. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Leg Stride Jump?
Utilize a strong arm drive, swinging them vigorously to help propel your body upwards and forwards, coordinating with your leg switch. Focus on a soft and quiet landing, actively absorbing the impact through your hips, knees, and ankles to protect your joints and maintain control. Maintain a tight core throughout the movement to enhance balance and stability, especially during the explosive push-off and mid-air transition. Aim for a consistent rhythm and smooth transition between each jump, maximizing the plyometric benefit and minimizing any wasted energy.
What are common mistakes when doing Single Leg Stride Jump?
Landing with locked knees increases joint stress; land softly by actively bending your knees and hips to absorb impact. Not reaching a full lunge depth reduces the range of motion and muscle activation; ensure your back knee gets close to the ground on each landing. Losing balance during the leg switch can be due to a weak core or uncontrolled movement; focus on a strong core brace and a precise, controlled leg switch.
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Free · iPhone only · Available on the App Store