Rocket Jump

intermediate · jump

Setup

Pick a spot with a high ceiling clear of lights and fans, on a flat, slightly forgiving, non-slip surface such as a wood floor or a training mat. Stand comfortably with your feet shoulder-width apart, arms held close to your body.

Execution

Squat down halfway quickly to trigger a springy reflex.
Exhale sharply and explode straight upward as high as you can right after.
Fully extend your whole body while airborne, reaching both arms up high overhead.
Land softly on the whole foot, knees slightly bent to absorb the impact.
Stand back up and rest fully before the next jump.
Do 4-6 reps a set with 90 seconds of rest between sets, because every rep here is a maximal jump on its own.
End the set when the landings get heavy, the knees cave inward, or you can no longer jump as high as the first rep.

Breathing

Exhale sharply right as you jump, inhale as you set up. Do not hold your breath before jumping.

Quick cues

Dip fast, jump straight up.
Reach the arms fully overhead.
Land soft, slight knee bend.
Rest fully between jumps.

Common faults

Fault: Squatting too deep before jumping, slowing the reflex
Fix: Only dip halfway and explode up immediately.
Fault: Landing with stiff, locked legs
Fix: Keep a slight bend ready in the knees to absorb the impact right on contact.
Fault: Jumping back to back with no rest, letting quality decline
Fix: Rest a full 10-15 seconds between jumps to keep each one high quality.

Equipment

bodyweight

Muscle groups

legs, calves