VARIATIONS
180 Jump
Body rotates 180 degrees in the air
This plyometric movement builds explosive power in the quadriceps while training rotational control and landing stability.
HOW TO DO IT
- Stand with feet shoulder-width apart and knees slightly bent.
- Swing arms back and dip into a quarter squat.
- Explode upward while rotating your body 180 degrees in the air.
- Land softly on the balls of your feet facing the opposite direction.
- Immediately lower into a squat to prepare for the next jump.
COMMON MISTAKES
- Landing with straight legs instead of bending the knees.
- Rotating less than a full 180 degrees.
- Letting the knees cave inward upon landing.
- Stiffening the ankles during impact absorption.
TIPS
- Spot a fixed point on the wall to gauge rotation accuracy.
- Keep your core tight throughout the entire flight phase.
- Absorb impact by sinking deep into the landing squat.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- 180 degree jump
- Legs
- Both
- Body position
- Standing
- Direction
- Rotational
- Tempo and range
- Explosive
SIMILAR EXERCISES
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