Split jumps are a plyometric exercise that targets the upper legs, glutes, and abs. To perform, jump from a lunge position, alternating legs. Proper form and engaging the glutes and core can help prevent injury and increase intensity. Beginners should start with 10-15 second intervals.
A split jump is an exercise performed in timed repetitions or intervals meant to target your upper legs, as well as your gluteal and abdominal muscles. To perform this move, one first lands into a lunge with one foot forward. The individual is then lowered toward the ground until a 90 degree angle is formed by the bend in both knees. One then jumps into the air, leaving the ground completely, and changes the location of the feet, with the opposite foot now forward. This jump is repeated, alternating between the main legs. Weights can be used to increase the intensity of the workout.
Form can be a big factor when doing any exercise, especially when adding weights to prevent injury. During the split jump, one can help avoid injury by keeping the toes of the front leg pointed forward, but lifted off the floor and toward the shins; this will help to land smoothly. This form can also help push into the jump using the correct muscles to create the least amount of impact and tension possible. The front knee should remain behind the toes. Those who have knee problems or have been advised against high-impact training should not perform a split jump unsupervised.
When one pushes off the feet entering the jump, it can be helpful to engage the gluteal muscles in addition to the quadriceps. Keeping that idea in mind can help not only with power, but also in achieving a greater total body workout. You should also try to keep your core muscles engaged at all times, as they tend to help with stability and balance.
More upper body training can also be incorporated when performing a split jump. Using the momentum of swinging your arms forward to go into the jump may help you gain more height during the exercise. However, this impulse should not be relied on alone.
The split jump falls into the category of plyometric exercises in which the muscles are quickly contracted and released. Many fitness experts believe that plyometrics are a quick way to improve cardiovascular health and muscle strength. Split jumps can be quite difficult when one first attempts the move; 10 to 15 seconds may be a sufficient goal interval for beginners.
An individual can choose multiple repetitions to complete, such as 20 total jumps, or 15 right leg jumps for a total of 30 jumps. Another option is to focus on the time interval and try to increase it gradually. A common end goal for split jump intervals is one minute with a short rest period, followed by a second and possibly a third interval.
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