Split Jump

Execution

1. Keep the front knee tracking over the toes, torso upright, before you jump.
2. Exhale sharply, drive through both legs to jump straight up, briefly bringing your feet together in the air, swinging the arms for lift.
3. At the top of the jump, the feet sit close together beneath you; do not try to switch which leg is forward.
4. Land back down in the exact same lunge stance you started from, the same foot still forward and the same foot still back, knees bending to absorb the impact.
5. Land quietly with no loud thud, immediately checking the front knee is still stacked over the ankle.
6. Keep jumping rhythmically only while every landing stays quiet and stable; otherwise stop and reset the stance before the next jump.
7. Do 6-8 reps a set on each lead leg with 90 seconds of rest between sets.
8. If a landing thuds, the front knee caves in or you need an extra step to stay upright, end the set there instead of squeezing in another rep.

Quick cues

• Feet come together in the air, no leg switch.
• Land back on the same leg forward.
• Front knee always tracks the toes.
• Land soft, knees give.
• Stop once landings stop being soft.

Common faults

• Fault: Accidentally switching legs in the air out of habit from the scissors jump

  Fix: Slow down and deliberately hold the same leg forward before speeding back up.

• Fault: The front knee caving inward on landing

  Fix: Lower the jump height and cue the knee out the instant it touches down.

• Fault: The stance width changing between takeoff and landing

  Fix: Keep the feet compact in the air and land at the same width as the starting stance.

• Fault: Continuing to jump even after the landings turn heavy and uncontrolled

  Fix: Stop completely at the first landing that is not quiet instead of squeezing in one more.