Horizontal and Vertical Jump
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The Horizontal and Vertical Jump is a bodyweight plyometric exercise that involves explosive leaps forward or upward from a standing position to build power and speed. It primarily targets the quads, glutes, and posterior thighs while enhancing overall lower-body explosiveness and athletic performance. Athletes, sprinters, and those seeking to improve jump height or vertical leap benefit most from this dynamic strength movement.
How to Perform Horizontal and Vertical Jump
- 1Stand tall with feet shoulder-width apart, knees soft, arms relaxed at sides, and core engaged for stability.
- 2Lower into a quarter squat by bending knees and hips, swinging arms back, and shifting weight to mid-foot (inhale deeply).
- 3Explode upward into a vertical jump by driving hips forward, extending knees and ankles powerfully, and swinging arms overhead (exhale forcefully).
- 4Land softly on balls of feet, bending knees and hips to absorb impact, with arms swinging down for control.
- 5Immediately transition to horizontal prep: from the squat landing position, hinge slightly at hips with arms back.
- 6Leap forward horizontally by pushing through legs explosively, driving arms forward, and reaching maximally (exhale as you jump).
- 7Land balanced on both feet in a controlled squat, knees tracking over toes, torso upright.
- 8Key form tips: Keep jumps explosive yet controlled—avoid locking knees on landing; maintain neutral spine; common mistakes include excessive forward lean or shallow squat depth, which reduce power. Perform 3-5 sets of 6-8 reps per direction.
